September 14, 2021

Foo Fighters

This week you will start seeing large amounts of mats and equipment being transferred over to the new location on Ramada Way. If you’d like to help in any way, you could throw a pair of dumbbells, a kettlebell, wallball etc in your car and drop them off at the [...]
View the Workout See the Whiteboard

Strength/Skill:
Not for time, for skill pacing development!
Row 500m, 400m, 300m, 200m, 100m
-Start at a moderate pace for the 500m, then try to increase your pace by :05/500m each round
-Rest ~1 min between rounds

Metcon:
27-21-15-9
Sumo Deadlift High Pull 75/55lb
Burpees Over Bar (not bar facing)

Accessory Work:
Abs by Ash
E2MOM
15 GHDs
1 Legless Rope climb
Remaining Time Front Plank
*Rest for 30 sec. And repeat 4 more times

Mobility:
Partner Quad smash – 2-3 min per side.  This should hurt a little, use a safe word

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