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Saturday 11.18.2018

POSTED ON November 17, 2018

Saturday | 11.18.2018

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Warm Up:
 
7/7 Heavy Single arm KBS
5 Hips Down Push-ups
5 Empty Bar Back Squats
150m Row
 
x2-3 sets
 
Foundation:
 
A. Back Squat 4 sets of 5 @75% 1RM
 
Metcon:
 
RX
 
250m Row
21 KBS 53/35
15 Burpees over Erg
21 KBS 53/35
250m Row
 
Rest 10min
 
250m Row
21 KBS 53/35
15 Burpees over Erg
21 KBS 53/35
250m Row
 
*record both times
Intermediate (Level 2)
 
250m Row
21 KBS 35/26
15 Burpees over Erg
21 KBS 35/26
250m Row
 
Rest 10min
 
250m Row
21 KBS 35/26
15 Burpees over Erg
21 KBS 35/26
250m Row
 
*record both times
 
Beginner (Level 3)
 
250m Row
21 Russian KBS 35/26
15 Burpees over Erg
21 Russian KBS 35/26
250m Row
 
Rest 10min
 
250m Row
21 Russian KBS 44/26
15 Burpees over Erg
21 Russian KBS 44/26
250m Row
 
*record both times
 
Cool Down:
 
2-3 Rounds For Quality
 
5/5 Rock Back Split Squats
10 Cossack Squats
1min Couch Stretch L/R
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