Thursday 25th June
Warm-up
Metcon (Time)
10 RFT
30x Box Step Ups
20x Air Squats
10x Archer Pushups
Finish with 800m run
RX+ weight vest
Time cap 35 min
———Scaled/Silvers
10 RFT
20x Box Step Ups
15x Air Squats
5x Archer Pushups
Finish with 400m run
Time cap 35 min
Now this is a long one, no one likes to see 10RFT, oh the agony.
So box step ups, easily done, one foot up, other foot up, stand up straight, step down. Please make sure you change feet for every step up, the amount of times I see people get confused and stay on one foot for way too long is truly unbelievable. Keep a good pace on these but please remember to fully extend your hips at the top, that means stand up straight and squeeze your bum people. Into 20 of your finest air squats, all the way down, all the way up, keep your chest up, don’t look at the floor and keep your weight slightly back on your heels. Easy day. The 10 archer push ups should be the hardest part of this, if you’re scaling you can either do these on your knees or raise your hands up as with the Navy Seals on Tuesday. Once your 10 rounds are done you’re out for an 800m run, quick as you can, scaling option for the run will be 50 burpees over an object, just to spice things up a bit.
RX+ is with a weight vest which would be a good little add on to this WOD if you have one, otherwise go as hard as you can people at least until you hit the 35 minute time cap.
So box step ups, easily done, one foot up, other foot up, stand up straight, step down. Please make sure you change feet for every step up, the amount of times I see people get confused and stay on one foot for way too long is truly unbelievable. Keep a good pace on these but please remember to fully extend your hips at the top, that means stand up straight and squeeze your bum people. Into 20 of your finest air squats, all the way down, all the way up, keep your chest up, don’t look at the floor and keep your weight slightly back on your heels. Easy day. The 10 archer push ups should be the hardest part of this, if you’re scaling you can either do these on your knees or raise your hands up as with the Navy Seals on Tuesday. Once your 10 rounds are done you’re out for an 800m run, quick as you can, scaling option for the run will be 50 burpees over an object, just to spice things up a bit.
RX+ is with a weight vest which would be a good little add on to this WOD if you have one, otherwise go as hard as you can people at least until you hit the 35 minute time cap.
10x knee to chest, hold 2s, rotate out 2 side (5/side)
10x Lunges alt
5x Push-ups
5x Burpees