Conditioning

Thursday, October 6, 2022

CFG - Lacey

0930 - 5 of us

Warm-up

2 ROUNDS

50 Crossbody Mountain Climbers

10 Good Mornings

:20 Push-Up Plank

INTO…

2 ROUNDS

Short Lap Jog

10 Slam Ball Ground to Overheads

:20 Forearm Plank

 

Metcon

Metcon (5 Rounds for reps)

EMOM x 20 MINUTES

MIN 1 - 200m Run

MIN 2 - :25 Bent Over Barbell Rows (45/35)|(35/25) + :25 Plank Hold

MIN 3 - 20 Slam Balls

MIN 4 - :50 Max Slam Ball Russian Twists

I scaled to short lap and added about 10 seconds of jumping jacks

Bent Over Row was 35# (Men's Rx)

I used a 10# slam ball for slam balls and Russian twists

I was managing 16-17 reps on the bent over rows

I was managing 41-44 reps on the Russian Twists (feet on the ground, Rx was elevated)

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

:30/:30 Single Arm Slam Ball Overhead Hold

-Rest :30-

15 Glute Bridge-Ups + :30 Glute Bridge Hold

-Rest as Needed b/t Sets-

I used the 10# slam ball and kept good form on the Glute Bridge.

Out of curiosity, I tested the 200 m run and going at a good clip, I finished in 54 seconds.  I would have slowed over the course of the WOD, plus transition time.