Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)
MetCon
RX
"Cindy"
AMRAP 20 Minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
SCALED
AMRAP 20 Minutes:
5 Ring Rows
10 HR Push-ups
15 Air Squats
LITE
AMRAP 15 Minutes:
3 Ring Rows
6 HR Push-ups
9 Air Squats
Strength/Skill
Make up a lift you missed earlier in the week
A. Squat Snatch 5x3 @80%+
(drop and reset)
B. Back Squat 4x4 @80%+
-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/
