Weakness Warm-up
RX
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-unders
(you must stop and restart once completing a set)
SCALED
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Single-unders
(you must stop and restart once completing a set)
LITE
10 Minutes of Jump Rope Practice
(singles, double-unders, triple-unders, etc.)
MetCon
RX
For Time:
2000/1500m Row
*5 lateral burpees over the rower on the minute
SCALED
For Time:
2000/1500m Row
*3 burpees on the minute
LITE
For Time:
1000m Row
*3 burpees on the minute
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x6 @80%
B. For Time:
Accumulate 30 Reps of T&G Power Clean @80%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
C. 40+ Minute ROMWOD
https://romwod.com/
