CFG - Janet
1200 - 16 of us
Warm-up
2:00 Row
INTO …
AMRAP x 5 MINUTES
5/5 Moose Antlers
10 SLOW Alt. Plank Shoulder Taps
10 Banded Strict Press + :20 Single Arm Prone Plank Hold-L
20 Mountain Climbers
10 Banded Pull Aparts (palms up) + :20 Single Arm Prone Plank Hold-R
INTO …
2:00 Row
Strength
3 Sets:
Strict Press (8 Reps @21X1)
Superset with 10/10 Light DB/KB Upright Rows
-Rest 1:30 b/t Sets-
Week 5 of 9 Build to a weight heavier than last week
I stuck with 75-80-80# and superset with 15# DB upright rows
Workout
Metcon (Time)
FOR TIME
15/15 Single Arm DB Push Press (50/35)
50/38 Cal Row
60 Ab Mat Sit-Ups
20/20 Single Arm DB Push Press
50/38 Cal Row
60 Ab Mat Sit-Ups
25/25 Single Arm DB Push Press
50/38 Cal Row
60 Ab Mat Sit-Ups
I scaled to 20# DB and went unbroken and then 15/10 on the last round. I did 40 calorie rows. I did 30 abmat sit-ups and 30 dead bugs each round. I managed 20/10 and 8/8/8/6 on the sit-ups and dead bugs finishing in 22:24. My rower pace was around 630 calories/hour.
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