Deuces Wild

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

A. 2 Rounds, for Quality
15 Cal Bike
10 Ring Rows
7 Beat Swings
7 Beat Swings w/ straight arm push back
then 2 rounds of 3-5 C2B

B. 10min EMOM
30-40% of C2B test reps (ex. if 20 C2B, complete 6-8 C2B each min)
*add 1 rep to last 5 rounds if you were successful last week
*bike with remaining time

C. 10min EMOM
30-50% of Max Distance HS Walk
*choose distance that you can do UB in less than 25s
*add 5-10ft to last week

D. 4 Rounds for Quality
3 Strict Rope Pull-ups w/ touch (*practice touching 'target' in legless RC, alternate hands on top each round)
6 TnG Wall Walks (goal is to go afap)

CONDITIONING

NASAL BREATHING ONLY -- For Time:
Ski 75/60 cal
Row 75/60 cal
Bike 75/60 cal

 

MetCon

CLASS

25min AMRAP
2 TGU 53/35 (1 each arm)
4 Wall Walks
16 alt Goblet Step Ups 53/35
24 KBS 53/35
48 Double Unders
*complete 1 rope climb anytime, each round