Home Gym
1200
Warm Up
Hip Hammy
Wrist Mobility
Jumping Jacks
Comptrain Barbell warm-up
Back Squat
5 sets of 2 reps at 90%+
I warmed up with 95, 135, 165 and 185#.
I completed all of the sets at 205# (same as last year when CFG programmed this)
Metcon
"Little Giza"
For time:
25 Pull-ups
50 Wall Ball Shots (20/14#)
100 Double Unders
50 Wall Ball Shots
25 Pull-ups
Time Cap = 15:00
Last year, I scaled to 10 pull-ups, 14# wall ball and working on double unders for 3 minutes. I finished this scaled version in 12:26.
This time with the Open 21.2 pending, I opted for 10 ring rows, 25 WBS (14#) and 50 DU. I finished in a blazing quick 6:56 which was a perfect get the heart rate going effort.
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