Mobility
Pigeon, 2min./side
Saddle, 4min.
Warm-up
3 Rounds:
30ft. Handstand Walk
12 Gymnastic Kips
(scale to 30sec. handstand or plank hold as needed)
MetCon
RX
Teams of 2 for max reps:
2min. assault bike calories
4min. double-unders
6min. rope climbs
8min. burpees to 6” target
10min. calorie row
(one partner works at a time, score is total reps)
SCALED/LITE
Teams of 2 for max reps:
2min. assault bike calories
4min. single-unders
6min. strict pull-ups (assisted okay) or ring rows
8min. burpees
10min. calorie row
(one partner works at a time, score is total reps)
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x4 @80%
B. Squat Clean & Split Jerk 6x3 @70%+
C. T&G Power Snatch 8x2 AHAP (start around 80%)
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/
