1/28/15 “Strength in Numbers”

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Mobility:  Hip Mobility.


Skill Practice Warm Up:  Spend 6 minutes working up to a max weighted pull up. (After the squats, but before the metcon!)


Workout:  Back Squat or Box Squat

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” increasing weight each set)

Superset: None.


Metabolic Conditioning Workout: “Strength in Numbers”

AMRAP  in 8 minutes.

10 burpees

4 dumbbell weighted pull ups (A: 35lbs, I*: 20lbs, N: smallest band possible)

Scaling Guide:  5 – 9 rounds

Scale-up option: 45lbs/30lbs on weighted pull ups.

*Women’s “As Prescribed” weights and reps (Rx)

Compare To:  2014 – 10 – 21


 Optional Cash-out: 500m row, 50 hollow rocks, 500m row.

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