Strength/Skill:
Every 2:30 for 4 Rounds
300m Row
6 Burpees Over Rower
-Add 2 burpees each round, if able
Metcon:
12-10-8-6-4-2
Double Dumbbell Hang Snatch 50/35lb (can go below knee, but doesn’t need to touch the ground)
Alt. Pistol Squats
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Pauly VanderKelen
Bench Press: 5@135, 4@185, 3@205, 2@225, singles @ 245,265,285,300#!
Incline Bench Press: 10 reps @ 135,155,175, and 9 reps @ 185# / Cable Chest Fly: 12 reps @ 35,40,45,50 and 6 reps @ 55# / Tricep Pulldown: 5x10 @ 60# / Arm Curl up to 150#, then 5x5 @ 115# / Sauna & VibePlate!
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Theresa Rosenquist
https://youtu.be/Yi0XP1ty4C0
Nice work today y’all!! ^^Here’s the link to Gold Medal Bodies pistol progressions from the floor, that we tried today. ^^ #LittleByLittleWeGetStronger!
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