Wednesday 20211124

Announcement

Happy Birthday Jordyn Brucato!!

Workout – Metcon (Time)

SWEET POTATO CASSEROLE

6 sets (Every 7:00)
Odd Sets (Sets 1, 3, and 5)
21/16 Calorie Row
6 Burpee Box Jump Overs (24/20)
15/12 Calorie Row
6 Burpee Box Jump Overs (24/20)
9/7 Calorie Row

Even Sets (Sets 2, 4, and 6)
21/16 Calorie Ski or 15/12 Assault Bike
6 Burpee Box Jump Overs (24/20)
15/12 Calorie Ski or 11/8 Assault Bike
6 Burpee Box Jump Overs (24/20)
9/7 Calorie Ski or 6/5 Assault Bike

TARGET SCORE
Target time: 4:00 – 5 minutes
Time cap: 6 minutes

Scaling Option
6 sets (Every 7:00)
12/10 Calorie Row
6 Up Down + Step Up
10/8 Calorie Row
6 Up Down + Step Up
8/6 Calorie Row

Accessory – Warm-up (No Measure)

Back Racked Barbell Box Step-Ups
3 sets: 10 reps (each side)
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the back rack position and a 20″ box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

Accessory – Warm-up (No Measure)

Standing Barbell Calf Raise
4 sets: 15-20 reps
*Build to a moderate/heavy weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.
If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge

Posted in WOD

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