Thursday 20211014

Announcement

Happy Birthday Christina Culver!!

Strength – Thruster (1×1)

Heavy Thruster
* Work up to a heavy single for the day *

Workout – Metcon (Time)

PAIL

Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows) *
15 Synchro Burpee Box Jump Overs (24/20)

TARGET SCORE
Target time: 12-14 minutes
Time cap: 18 minutes

Individual Option
5 rounds
20 GHD’s
15 Burpee Box Jump Overs (24/20)

Accessory – Warm-up (No Measure)

Incline Dumbbell Curls
4 sets of 10 each side
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.

Accessory – Warm-up (No Measure)

BARBELL DRAG CURLS
4 sets of 10
Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags

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