Wednesday, April 20, 2022

Bench Press - KB Row - Metcon

Wednesday, April 20, 2022

CFG - Lucas

1200 - 12 of us

Warm Up

pass through
pvc cuban press
down facing scorpion
plank toe touch
scap pull-up
dead bug


Three sets of:
Bench Press (6 reps @ 20X1) - 115-120-125# good tempo
Rest 30 seconds
Single Arm Kettlebell Row (20 reps @ 10X0) - 12kg KB, this got heavy
Rest 30 seconds


Four rounds for time of:
Row 500 Meters
20 Slamballs (30/20lbs)
10 Toes to Bar

Scaled to 15# slam ball and hanging knee raises.  Finished in 16:27.  First round in 4 min and then slowed a little bit.


Glute Ham Raise - banded, reduced range of motion, 6-6-6-7 reps.  Better than last week

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