Public Whiteboard

Components

Metcon

Deadlift

Settings

Workout

I-z-i-c-k

Warm-up

The Skill Review will begin at the START of the class.

Skill Review

Addressing Rowing Faults/Technique:
Pull to Late
Pull to High
Incomplete Pull
Too Much Bounce in Chain
---
Arms Return First
Body Returns Slow & Fully to Catch
(LEGS-BACK-ARMS (PULL))
(ARMS-BACK-LEGS (RETURN))

Metcon

Metcon (6 Rounds for time)

2 Rounds of:
Every 4 Minutes, alternating between:
-Row 500/420 meters
-30 Burpees
-Run 400 meters

Details:
Every 4 Minutes, for two full rounds, you are to complete the required work load for time. Rest the remaining time of each 4 minute window.

(Total of 24 Minutes)

Strength

Deadlift (17 Minutes to a heavy Double)

This would be a great day to partner up into pairs of 2-3 people.

Whiteboard:

Wednesday, December 08, 2021

Male Clients