Friday 20210604

Workout – Metcon (Time)

For Time:
30/24 Calorie Assault Bike
Wall Balls (30/20)
Toes to Bar
30/24 Calorie Assault Bike

Target time: 12-14 minutes
Time cap: 16 minutes

Scaling Option
For Time:
20/16 Calorie Assault Bike
Wall Balls (light)
Hanging Knee raises
20/16 Calorie Assault Bike

Strength – Back Squat (6×1)

Back Squat for load:
– Build to a heavy single for the day in 6 working sets
* rest 60 seconds between sets *

Accessory – Warm-up (No Measure)

Bench Press
5 x 10
*Build in weight across sets – control on eccentric and concentric (no bouncing)


3 rounds
15 Barbell Curls
15 Lying DB Tricep Extension (each side)
*If time permits

Posted in WOD

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