Events for December 2022

Tuesday, 7/28
July 27, 2015
Thursday, 7/30
July 29, 2015

IMG_8325

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Squat to Bootstrappers
10 Jump Squats

then,

1:30 Death Stretch/ side (:45/:45 low/high)

Met-Con
3 Rounds through of

3min to complete 30/25 cal Row followed by max reps Alt DB Snatch (M=30-40% BW; W=20-30% BW) in remaining time;

Rest 3min;

3min to complete 30 KB Swings followed by max reps Toes to Bar in remaining time;

Rest 3min;

1 Comment

  1. Dray says:

    3 minutes on, 3 minutes off always sneaks up on you. Quickly. A lot less sneaking and more like just slamming you in the face after one round, really. Hitting the row hard had the expected effects but even that was outweighed by the lack of grip by the second and third rounds of T2B. One of the few times I could keep a kip going but slipping off the bar made me think twice about trying more than a couple reps at a time!

    This was supposed to be my last workout before a Spartan race on Saturday with a lovely group of 15 CFDCers but tomorrow’s post looks so tempting… maybe a slight soreness handicap would make the day even more fun, right?