8/10/17

Metcon:
Ball and Chain
OPEN:
2 Rounds:
25 Deadlifts (185/135)
50 Wall Balls (20/14)
75/50 Calorie Schwann Bike

PERFORMANCE:
(155/105)

FITNESS:
(135/95)
(14/10)

 If not biking today, complete one of the following:
1000 Meter Row
1000 Meter Run

Option#1
On the deadlifts, we are looking for a weight that athletes could complete 30+ repetitions unbroken when fresh.
1-Mile Run 
Max Effort 1-Mile Run

Option#2
Try a vest and then rollout after!
Pick your Swoll 
Pick 3 or 4  From Below:
DB bench press 5 x 12
DB bent over row 5 x 12 per hand AHAP
DB curl and strict press 5 x 8 per hand
Barbell/Db skull crushers 5 x 10
Barbell/Db strict curls 5 x 10
DB lateral raises 5 x 8
DB front raises 5 x 8
4×8 Bulgarian Split Squat(weighted)
4×8 Single Leg Step Up (weighted)
5 Min Plank(accumulate)

Option# 3
Mobility
12 Min Row/Run/Bike
(restorative pace)
Accumulate 4 min of Plank
Then…
Foam Roll Thoracic W/Barbell
Lac ball in shoulder and pec
Lat Rollout
Trap Rollout
Child Pose
Squat Hold 2min
Hamstring Stretch
Straddle Stretch (4min )
Quad Rollout
Couch Stretch (3min/side)

 

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