Thursday, November 9, 2023

Pull-up - Metcon

Thursday, November 9, 2023

Garage Gym


Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow


Station 1 - 1 Pull-up
Station 2 - 1 Atlas Ball to Shoulder (100#)

I should have sped this up a bit.  For example Pull-up in 30 seconds and Atlas ball in 45 seconds.  There was a lot of rest, but that did allow for virtuosity.


5 Rounds for Time
500 meter row
10 dead ball over shoulder (50#)
12 alt rev lunges (unweighted)

Finished this in 23:24 and was quite pleased with the programming and effort.  Rows were slow between 2:35 and 2:40.  Dead balls were the most difficult as expected, but I was able to move steadily through.  Lunges were not bad.  Need to start adding weight here.

No comments:

Post a Comment