10 Aug 22

RFRS Warm Up

EMOM10

1. I/O
2. F/B
3. Slolam
4. RFRS
5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS
6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS
7. DUs
8. DUs
9. Rest
10. ME RFRS (Goal is 100+)

L-Sit Drill

10 mins to accumulate 2 mins of L-Sit – It’s time for a lot of you to move to THE RINGS

ON PU Bar/ or just hold time on Bar/ or hold time on Rings with shoulders under rings

If you can Try to do this in 6 sets of 20 secs or 4 sets of 30 secs…in other words, consistent

Metcon

20 min time cap

Bike to Work
For time:

Rx+
35 T2Bs
75 Cals AB
70 DB Rows in a plank (50s,35s)
75 Cals AB

 

Rx
25 T2Bs or V-Ups (Must have straight legs for Rx)
50 Cals AB
50 DB Rows in a plank (35s,25s)
50 Cals AB

Metcon

6 Rounds

200M Run (AFAP but maintainable)*
Immediately into
200M Jog/ Walk (about 150% as long as Run)

NO REST in between Rnds

* Log SLOWEST RUN TIME

Leave a Reply

Your email address will not be published.