Name: Playbook - Obi Vincent - W6/D2 METCONS
Uploaded: 2023-03-13T19:53:57.641Z
Duration: 45 min
Description: W6/D2 METCONS

Warm Up:
- Band Pull Aparts
- Squat + External Rotations
- Cossack Squats
- Air Squats 
- Row or Assault Bike Intervals

Workout Part 1: (BENCHMARK WOD)
1A. Run or Double Unders
1B. DB Devils Press

REST 5-10 min 

Workout Part 2:
2A. DB Alternating Snatches
2B. Burpee Box Jump Over
2C. Walking Lunges

- Band Pull Aparts x10
- Squat + External Rotations x10 each side
- Cossack Squats x12 each side
- Air Squats x20
- Assault Bike or Row Intervals 5x 20sec WORK/10sec REST

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band Pull Aparts

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + External Rotations (ea)

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Bodyweight Cossack Squats (ea)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your feet

Air Squats

5 x 20sec WORK/10sec REST

- Work for time, distance, or calories
- Increase speed as comfortable

Row or Assault Bike Intervals

Warm Up

5 Rounds FOR TIME:

1A. 400m Run or 60 Double Unders
1B. DB Devil Press x10 

(M:2x20kg/W:2x8-10kg) 
(RX+ M:2x22.5kg/W:2x12kg)

Substitutions:
•Run or Double Unders = Assault Bike or Rower (M:20cal/W:15cal)

Compare your time from W1/D2 

REST 5-10 min before beginning Part 2

400m Run or 60 Double Unders

Substitutions:
- Run or Double Unders = Assault Bike or Rower (M:20cal/W:15cal)

Run or Double Unders

(M:2x20kg/W:2x8-10kg) 
(RX+ M:2x22.5kg/W:2x12kg)

- Place the dumbbells on the ground in front of with a neutral grip
- Kick your legs back, lower your chest to the ground between the dumbbells
- Push up, jump to your feet while still holding the dumbbells, then immediately swing the dumbbells above your head
- Finish the movement with your arms locked out over head with knees, hips, shoulders, and arms fully extended

DB Devil Press

Workout Part 1 (BENCHMARK WOD)

5 Rounds FOR TIME:

2A. DB Alternating Snatches x12
2B. Burpee Box Jump Over x8
2C. Walking Lunges x20

(M:20-22.5kg/W:10-12kg) 
(RX+ M:25kg/W:14kg)

(Box M:24"/W:20")

(M:20-22.5kg/W:10-12kg) 
(RX+ M:25kg/W:14kg)

- Snatch DB from the floor directly overhead
- Swap hands and repeat on the opposite side

DB Single Arm Alt Snatches

Burpee Box Jump Over

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Walking Lunges

Workout Part 2

W6/D2 METCONS

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

The burpees definitely raise the level 🔥

Adam

King

W1/D3 E5MOM

Absolute struggle, had to adjust my reps to keep up with the time 😅

W6/D2 METCONS

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