Wednesday 15th April
Technique Classes this week are Gymnastic on Thurs & Sat

Warm-up
Doorway rows.

Stand in a doorway, grip the frame and let your weight fall backwards slightly so that you’re having to hold the frame to stop yourself falling. Now bend your arms and pull yourself upright, this is your doorway row.

3 Rounds

10x Doorway rows
5x Inchworms to push ups
10x Burpees

Metcon (Time)
For Time:
21-15-9
Pull-ups
Lateral Hurdle Jumps

Scaled/Silvers
21-15-9
Inverse Rows or Bent Over Row
Lateral hurdle jumps or step overs

So 21-15-9, we know what this means don’t we? This is a sprint, everyone should be done in easily under 10 minutes, I know 45 strict pullups seems like a lot, but I’m guessing that by the time this lockdown is done you’ll all be doing sets of 50 unbroken. If you’re struggling with the volume of the pull ups then just drop the reps, 15-10-5 sort of thing. If you don’t have access to a pull up bar then you will be doing inverse rows, by now you must all have somewhere sorted where you can do these but if you haven’t then bent over rows will be your option, you will need a weight for this, you can just chuck a few more litres of water into the backpack and use that if you like.
Lateral Hurdle jumps are going to require yo dig out those 4 cans and a wooden spoon again to create a hurdle. Feet together you will flawlessly execute a 2 foot jump laterally over the hurdle to a 2 footed landing. Easy days, 1 extra thing though, if you knock your hurdle crosspiece off then it’s a no rep. Try to keep light on your feet and hop lightly, like a cat if you will, over the hurdle and then straight back again. To scale this back you can drop to a 1 can height or indeed you can ditch the cans completely and then just jump over your spoon, you can even take 2 spoons to create a more challenging distance. The options, although not limitless, are certainly many and varied.