Friday 22nd May

Warm-up
3 rounds:
20 heel drives
30 penguin tap
30sec static door hold
Metcon (Time)

For Time
10-20-30-40
Inverse Rows / Bent Over Row
Sit-ups

50x Double Unders/100x Singles / Penguin hops*
*between each round (start and finish with DU’s)

RX+: 10-20-30-40-50

Mobility – Calf stretch against wall.
3x 30 seconds straight leg
3×30 seconds bent leg
——–
Scaled/Silvers:
For Time
10-20-30-(40 is optional)
Inverse Rows / Bent Over Row
Sit-ups

30x Double Unders/60x Singles / Penguin hops*
*between each round (start and finish with DU’s)

Mobility – Calf stretch against wall.
3x 30 seconds straight leg
3×30 seconds bent leg

“So we’re sticking with the increasing rep range, why not, yesterday was fine right?
Inverse rows or bent over rows are so familiar now, they’re like dysfunctional friends that we just can’t get out of our lives. The inverse rows can be done under a table, between chairs, using your newly built gymnastic rig. Bent over rows just require some weight, be it a DB, BB, KB or bag of rocks.
Sit ups, yay, something easy, oh wait, 100 sit ups, never mind.
Every time you have finished a round it’s 50 double unders, or 100 single unders or penguin hops, you also get to start with this, so, that’s nice.
Get that heart rate as high as you can and then try to move straight into the row, get your body used to working in the worst possible situations, that’s how we get fit. Don’t take a 30 second rest to get your heart rate down, go with it, let the wall close in on you, the pain cave is waiting for you, it long spikey arms ready to show you it’s love.
“

Times/Reps

Adv: sub 12min
Int: sub 14 min
Beg: sub 17min

RX+: sub 15 min