Wednesday 20211006


Metcon (5 Rounds for time)


5 Sets (Every 4:00)
21 Wall Balls (20/14)
15/12 Calorie Assault Bike (Same for Echo Bike)
9 Deadlift (275/185)


Target time: 2:15 – 2:45
Time cap: 3 minutes

Scaling Option
5 Sets (Every 4:00)
12 Wall Ball Thrusters (light)
10/8 Calorie Assault Bike (Same for Echo Bike)
8 Kettlebell Sumo Deadlift (light/moderate)

Accessory – Warm-up (No Measure)

Bent Over Barbell Row – Underhand Grip

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets
Focus: With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.

Accessory – Warm-up (No Measure)

Standing Alternating DB Hammer Curl

4 sets: 12-15 (each side)
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).

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