A. EMOM 9 – as warm up
- :30 Wall Facing Hand Stand Hold
- :30 Cal Row – increase pace each round ending with sprint effort pace
- :30 Inch Worms
M:
Baseline test – first crack at this; we will see this one again
“Benny and the Jets”
For time:
50 Cal Row
30 Burpees over the Rower
40 Cal Row
25 Burpees over the Rower
30 Cal Row
20 Burpees over the Rower
25 Cal Row
15 Burpees over the Rower
Program notes:
- We are doing a very challenging conditioning piece today. We will test this again down the road. Do your best today but don’t worry about your time. Show up.
- Working on some gymnastic positional stability while warming up with the EMOM – focus on mind body connection. What are my muscles doing? Feel them.
- Scaling the Metcon – mental toughness and pacing work – burpees like any movement can be altered
to increase or decrease pacing – athletes should challenge themselves to gain speed through the workout
this means taking a smartt approach to row and burpee pace. Aside from that this one is long and
takes grit. Let’s go! - Beginners can take all reps/cal down by 10
Scaling the Metcon:
- the technique of the burpee can be scaled in a variety of ways for those who need to do so for prior injury, preganancy etc.
- Beginners can take all reps/cal down by 10 and can perform standard burpees as needed