Events for November 2022

Saturday, August 23
August 22, 2014
Monday, August 25
August 24, 2014

IMG_4466

Warm-Up
Once through of
25 Band Good Mornings
20 Scorpion
10 Hips to Wall
20 Supine Scorpion
25 Band Good Mornings

Strength – Deadlift
1 x 10 RDL w/ Bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
3 x 5 @ 80 %

Team Met Con (teams of 4-5)
Run 1 K
Row 3 K*

* On the Minute, switch who rows everyone but the person rowing performs ONE of the following:
A) 5 Burpees
B) 10 KB Swings
C) 15 Ab Mat Sit-ups

Example:
Minute 1: A Rows, B does Burpees, C does KB Swings, D does Sit-ups
Minute 2: D Rows, A does Burpees, B does KB Swings, C does Sit-ups etc.

With 5 people, add a second round of 5 burpees after Sit-ups

Example:
Minute 1: A Rows, B does Burpees, C does KB Swings, D does Situps, E does Burpees
Minute 2: E Rows, A does Burpees, B does KB Swings, C does situps , D does Burpees etc.

0 Comments

  1. Kenna says:

    Two sets of DLs at 133# and one at 138#. Its’s been months since I’ve done DLs, but they felt good. I think my back has gotten stronger. Also tried reverse grip, which helped my hands not fatigue so much.

    Had a great group on the metcon! I’m a fan of rowing metcons!