Mobility
Pigeon, 2min./side
Saddle, 4min.
Warm-up
50 Double-unders
10 Burpees
50 Double-unders
(scale to x2 single-unders as needed)
MetCon
RX
3 Rounds For Time, with a Partner:
25 Calorie Row
25 Burpees over rower
25 Calorie Row
*One Partner works at a time, alternate full rounds*
SCALED/LITE
3 Rounds For Time, with a Partner:
18 Calorie Row
18 Burpees
18 Calorie Row
*One Partner works at a time, alternate full rounds*
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 4x5 @72.5%
B. T&G Squat Snatch 8x2 AHAP (start around 80%)
C. Power Clean to Split Jerk 7x2 @80%+ of 1RM power clean
-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/