A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we’ll perform 2 sets of max reps pull-ups. The 3 minutes rest between sets is so you can come close to repeating your effort.
– Metcon: Find a pace around 80% today and sustain it for the entire 18 minutes. Work on being smooth with your rowing intervals today ie. consistent drive/recovery phase.
B) Warm Up/Mobility (3:00 – 15:00)
Abmat Pizza Game x 5:00 *Every drop complete:
5 Air Squats
5 Yoga Push-ups
10 Scorpions
Then,
Review the Power Clean with your favorite progressions x 5 Minutes.
Review Strict Pull-up and Scaling x 2 Minutes.
C) Strength (15:00 – 35:00)
1) Strict Pull-ups: 2 x Max. Rest 3:00
– Beginner: Partner Assisted: 3 x 5. Rest 90s.
2) T2B: Spend 10 Minutes on Skill. This should not be too taxing, but more or less working cycling efficiency. These will show up in Saturday’s Metcon.
D) Metcon (35:00 – 55:00)
AMRAP 18:
40 Double Unders
30 Abmat Sit-ups
20 Calorie Row
10 Power Cleans (155/105)
L3: (135/95)
L2: (60s Double Under Attempts) (18/15 Cal Row) (95, 65)
L1: (40 Singles) (15/12 Calorie Row) (Russian Swings 53, 35)
*Alternate Options
20 Calorie Row = 15 Calorie Bike or 200 Meter Run
E) Extra Credit (55:00 – 60:00)
Superset of:
– Banded Facepull: 3 x 15. No rest.