Warm-up
Alternating EMOM for 10min.
Odd: 5 Burpee Broad Jumps
Even: 10 Wallballs
MetCon
In Teams of 2
AMRAP 20 Minutes:
1 Calorie Row + 1 Burpee Box Jump, 24/20″
2 Calorie Row + 2 Burpee Box Jump, 24/20″
3 Calorie Row + 3 Burpee Box Jump, 24/20″
(scale box height as needed)
Partner 1 completes the first round, 1 Calorie and 1 BBJ.
Partner 2 then does the same, 1 Calorie and 1 BBJ.
Partner 1 completes 2 Calories + 2 BBJ, and tags it back to Partner 2 for the same.
Continue completing full rounds and adding (1) repetition to each movement until time is called.
Cool Down
Couch Stretch, 3min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @77.5%
B. Pause Power Position Clean 7x2 @80-90% (jerk last rep)
C. Back Squat 4x4 @87.5%
-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/
