Friday 18/1/2019

Metcon

5 Rounds:
3 Power Cleans (climbing)
5 Bench Press (climbing)
500m Row

Rest 2min. After Each Round. You have 25min. for this. Should be finishing each round in about 3min.

Start at about 70% effort and build each round to MAX efforts. Make sure you have a spotter.

I need you to row HARD. Like 80-90% effort. Something you can repeat each round as well. Most men should be able to hit 1:45-1:50 Range. Women 2:00-2:05 Range.

Score is both highest weights combined.

 

Metcon

10min. EMOM:
Odd: 50sec. Plank
Even: Max Effort Russian KB Swings 32/24

Score is just russian swings. Good numbers to shoot for would be like 25 reps a minute. 15 being the absolute minimum.

*On the plank be sure to SQUEEZE your booty and tuck your pelvis. That will engage your lower abs a ton more than a regular plank.