Friday 20211008

Workout

Metcon (Time)

1964 IMPALA

2 Sets
500/400m Row
100 Double Unders
20 Kettlebell Swings (1.5/1)
15 Burpee Pull-Ups
20 Kettlebell Swings (1.5/1)
100 Double Unders
500/400m Row

-rest 5 Minutes b/t sets-

TARGET SCORE
Target time each set: 9-11 minutes
Time cap each set: 12 minutes

Scaling Option
2 Sets
300/250m Row
60 Single Unders
15 Russian Kettlebell Swings (light)
15 Up Down + Jumping Pull-Ups
15 Russian Kettlebell Swings (light)
60 Single Unders
300/250m Row
-rest 5 Minutes b/t sets-

Accessory – Warm-up (No Measure)

Standing Single Arm DB Shoulder Press 4×10
Focus: Hold a dumbbell in one hand, press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. Repeat on other side to complete set.

Accessory – Warm-up (No Measure)

Glute Bridges
5 sets: 20 reps; unloaded or holding a plate or DB

Posted in WOD

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