Warm-up
3 Rounds:
9 Goblet Squats
12 Russian KB Swings
15sec. Handstand Hold
MetCon
"Lurong Baseline Plus Test"
RX (Level 3)
2 Rounds For Time:
500m Row
40 Goblet Squats, 53/35lbs.
30 Wall Sit-ups
20 Deficit Push-ups
10 Strict Pull-ups
SCALED (Level 2)
2 Rounds For Time:
500m Row
40 Air Squats
30 Wall Sit-ups
20 Push-ups
10 Pull-ups
LITE (Level 1)
For Time:
500m Row
40 Air Squats
30 Wall Sit-ups
20 Knee Push-ups
10 Ring Rows
Cool Down
Couch Stretch, 3min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @60%
B. Find 1RM Low Hang Snatch
C. Back Squat 4x4 @70%
-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/
