September 21, 2016
0
Intermediate
Strength:
One arm row – 6 x 5
Muscular Endurance:
Every 90 seconds for 18 Minutes (4x) –
6 Romanian deadlift (tempo 3011)
8 Wide ring row (tempo 2111)
8 L-seated dumbbell press (tempo 2111)
Metcon:
35 Kettlebell swing / 15 Squat thrust
25 Kettlebell swing / 25 Squat thrust
15 Kettlebell swing / 35 Squat thrust
Beginner
Strength:
One arm row – 6 x 5
Muscular Endurance:
Every 90 seconds for 18 Minutes (4x) –
6 Romanian deadlift (tempo 3011)
8 Wide ring row (tempo 2111)
8 L-seated dumbbell press (tempo 2111)
Metcon:
20 Kettlebell swing / 10 Squat thrust
15 Kettlebell swing / 15 Squat thrust
10 Kettlebell swing / 20 Squat thrust
