Monday 20211122

Workout – Metcon (Time)


For Time:
75 Air Squats
25 Alternating Dumbbell Snatches (100/70)
75 Air Squats

Target time: 7-9 minutes
Time cap: 12 minutes

Scaling Option
For Time:
50 Air Squats (to a target)
25 Alternating Dumbbell Snatches (light)
50 Air Squats (to a target)

Accessory – Warm-up (No Measure)

Double DB Bench Press
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Accessory – Warm-up (No Measure)

Single Arm DB Kickback
4 sets: 10 reps (each side)
Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.

Posted in WOD

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