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Components

"Control-Alt-Delete"

Metcon

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Workout

WEDNESDAY 1.13.21

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MC: "Control-Alt-Delete" (Time)

On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50 / 35 lb)
40 Air Squats
15/12 Calorie AAB

Stimulus
- Conditioning Category: Sprint
- Very light and manageable weight today - with each round unbroken.
- Aiming to complete rounds by the 3:30 mark, allowing *at least* 1:30 of rest before the next interval.
- Our score will be the slowest of our 4 rounds.

Modifications
ALTERNATING DUMBBELL SNATCHES
- 75/55 Barbell Power Snatches
- Box Jumps

CALORIE BIKE
- 20/15 Calorie Row

Metcon (AMRAP - Reps)

Stamina Conditioning
Ascending Ladder for 7:00:
3-6-9-12-15-18-21...
Unbroken Wallballs 20 / 14 lb

Continue to climb by (3) reps per round until the 7:00 cap is reached.

Stimulus
- Males will throw to a 10 foot target. Females will throw to a 9 foot target.
- Score will be total number of reps completed in the 7 minute window.

EC: Metcon (Weight)

EXTRA CREDIT:
Body Armor
3 Giant Sets:
20 Dual Dumbbell Bulgarian Split Squats (10 Each Leg)
:40 Second Single Dumbbell Weighted Glute Bridge Hold

Stimulus
- On the split squats, place the back foot on a bench or raised platform.
- Dumbbells held at the hang throughout.
- On the glute bridge hold, use a single dumbbell, placed on the beltline as we hold the top of the bridge.
- Perform at moderate loads, with our best form, while maintaining unbroken sets throughout.
- Free to build across the 3 sets.

Whiteboard:

Wednesday, January 13, 2021