18 July 2021

RX

Strength/Skill

Toes to Bar Progression
Every 2 mins x 8 complete 12-15 TTB
(knee raise or kip swing a alternative)

Workout

30-20-10 14 min Cap
V-ups
60-30-20
DU/ x2 for single skips
70-50-40
Air Squats

 

METCON

Workout

EMOM 28 min

Min 1 – 12 cals or 30DU/60SU
Min 2 – 8 down ups + 8 burpees
Min 3 – 10 thrusters + 5 inchworms
Min 4 – rest

(regress numbers as needed)

 

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3
BB reverse lunges x 12 (per leg)
Leg raises x 8

Every 3:30 X 3

Push ups x 12
Bicep Curls x 8
WOD

AMRAP 5
Down up
DB Squat
+1 rep every round