MondayMetcon“Firestarter”100 Energy (50 Cal C2 BIke, then 50 Cal C2 Rower)75 Wall Balls50 Chest to Bar Pull Ups
AimEndurance Pacing
MobilityCouch Stretch
TuesdayMetconOpen 23.3 (Ignore the time gate, 12 minutes for all!)Beginning with a 6-minute time cap, full as many reps as attainable of:
5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2)
*If accomplished earlier than the 6-minute time cap, add 3 minutes to the time cap and full:
20 strict handstand push-ups50 double-unders9 snatches (weight 3)
*If accomplished earlier than the 9-minute time cap, add 3 minutes to the time cap and full:
20 strict handstand push-ups50 double-unders6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb♂ 95 lb, 135 lb, 185 lb, 225 lb
AimPanda Cup Prep (Shoulders Getting A Look In)
MobilityCapsule Stretch
WednesdayMetcon“Tennessee”21-15-9-6-3Toes to BarFront Squats 50/35Kg
AimLegs, Core & Respiratory
MobilityBretzel StretchWall Twisting Stretch
ThursdayMetcon“Pink Fluffy Unicorns”Each 4 Minutes for five Rounds15/12 Cal Assault Bike15 Push Presses 35/20Kg15 Field Bounce Overs
AimSprint & Recuperate
MobilityBox Shoulder StretchBox Pigeon Stretch
