Skill/Strength:
Every 4 min for 4 Rounds
Front Squat 1×12 at 60% 1RM
Front Squat 1×10 at 70% 1RM
Front Squat 1×8 at 75% 1RM
Front Squat 1×6 at 80% 1RM
Metcon:
5 Rounds
10 Hand Release Pushups
10 Wallballs 20/14lbs
10 Cal Bike
15 min cap
You must login above to log your score
Pauly VanderKelen
30 degree Incline Bench Press: 10 reps at 95,115,135,165,185, and 9 reps @ 205#, then 8 reps of close grip @ 185#
4x12 BOBBR into chest @ 135# / 4x25 GHD Sit-ups alternating with 4x13 Cable Chest Fly @ 50,55,60, and 65#.
1
0
Sylvia Christensen
95-110-120-135 PP instead
11:47 16#, 10ft. Nothing like a classic metcon!
🫁🔥
3
0