I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Squat, Ankle, Hip emphasis)
Impact/Focus: Back Squat Deload (Week 6)
Complete the following reps based off of 90% 1RM Back Squat.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%
Post sets/reps to comments.
1,2,3,4,5,6,7,8,9,10 reps for time of
Power Clean (115/85lbs)
Nots: Scaling and modification challenges for Rx+ will be covered during the whiteboard brief. There will also be a 12:00 Time cap; scoring rounds and reps if the tasks/rounds assigned are unfinished at the 12 minute mark.
Post scores to comments.
III. Mobility and Post WOD recovery points of performance will be cryptically reinforced today.
IV. Nutrition Final Champ Announcement pending end of day today, YASSSSSSSSSS.
1 thought on “Monday 10.18.2021”
Metcon _ 8 rounds + 9 reps powerclean at 12 min hard timecap.