Friday, September 30, 2022

MOCK GAMES WEEK

Rev-Up!

300m - 250m - 200m - 150m Row

After each set:

10 Kip Swings*

2 Inchworms

3 Empty bar RDLs

3 Empty bar Squat Cleans

3 Empty bar Push Press

3 Empty bar Thrusters

*Progress to Full WOD gymnatic movement once loose enough

Jackie Pro

1000m Row (Men: sub 3:30 / Women: sub 4:00)

50 Thrusters (95/65)

30 Bar Muscle-ups

Option 2

1000m Row (Men: sub 3:50 / Women: sub 4:20)

50 Thrusters (75/55)

30 Chest-to-Bar OR Chin-Over-Bar Pull-ups

Option 3

1000m Row

50 Thrusters (45/35 or less)

30 Jumping Pull-ups

Target: 9 - 14 Mins

Cap: 15 Mins

Recovery Cool Down (Optional but recommended, not coach directed)

5 Min Bike to let heart rate come down slowly

2 Min/side Couch Stretch

1 Min/side Doorway Chest Opener stretch