30 min work on weaknesses/mobility & 2 round WOD
Metcon (Time)
Buy-in 50 DU (150 singles=RX)
2 RFT
Start each movement with 3 burpees
2 RFT
Start each movement with 3 burpees
20 WB 20/14#
20 ring rows (kipping=scaled for guys)
20 Alternating DB snatch 50/35#
20 DB Weighted Step-up 24/20, 50/35# (single)
Row 20 cal (women 17 cal)
Consider 10-12 min EMOM of:
pull-up negatives/ring dips if pre-pull-up
kipping/butterfly pull-up work
T2B work 5-10 reps/min
ring/bar MU
WB (5-10 unbroken per/min)
Other work options:
Handstand holds
HSPU
HS Walks
DU practice
Rope climb footwork
Sled pulls
Prowler drives
Farmer’s Carry
Also, mobility work – ankle, shoulder, wrist
Stretching, rolling, etc.
Ask your coach if you need direction
Don’t waste the time – move forward in your training!