I. Row 500m
II. Dynamic Drills
III. Yoga Series
(Lax Ball, PVC, OHS Hold, Couch…)
Impact/Focus: Overhead Squat 5-4-3-2-1
Warm-up as needed before completing the following workload every 2:00 for 5 Rounds. Begin the first round at 50-60% of a one rep max and climb weight as able across sets.
Work through the following workload(s) of Overhead Squats every two minutes as follows:
2:00 x Overhead Squat 5 reps
2:00 x Overhead Squat 4 reps
2:00 x Overhead Squat 3 reps
2:00 x Overhead Squat 2 reps
2:00 x Overhead Squat 1 reps
Notes: Sets/Reps should come from the rack today. Proficiency and practice scaling will be addressed for those newer to or specifically challenged by this movement set.
Post reps/loads to comments.
15-12-9-6-3 reps of
Box Jumps (24/20”)
Notes: Toes-to-bar affords an opportunity to apply the kipping technique and drills covered prior to the Pull-up Met Con Tuesday this week. Scale TTB to hanging knee raises at 1:1 for rep conversions or to V-ups at 2:1. This is a leg taxing metcon, take additional care during the initiation of Box Jump workloads. Scaling to box step ups is good to go. Get some, freaks… and Happy Halloween!
Post scores to comments.