top of page
Search

Saturday, October 21st

  • Writer: Tim Derr
    Tim Derr
  • Oct 20, 2017
  • 1 min read

METCON:

27-21-15-9

American Kettlebell Swings (70/53)

Burpees

400m Run

For athletes unable to run, substitutions are listed below:

500 Meter Row

28/20 Calorie Assault Bike

*On the first two runs, athletes should move at a pace that they know they can come in and immediately pick up the kettle bell to go unbroken or at least break one time only. Moving fast on the runs only to chalk up and rest for a bit before picking up the bell is wasted energy. On the last two runs, they can push that pace a little bit more knowing that they can put hands right on and 15 and 9 are going to be there for unbroken sets regardless. 


 
 
 

Recent Posts

See All
Saturday Smackdown!!

Come join us for the last open workout of 2020! Open 20.5 For time, partitioned anyway: 40 Ring Muscle-Ups 80 Calorie Row 120 Wallball...

 
 
 
Friday Nov 8th

Thursday "Pre-Game" At low intensity… 15-12-9 Row Calories Assault Bike Calories Into.. 4 Rounds: 4 Wall Squats 8 Alternating...

 
 
 
Thursday Nov 7th

Front Squats, every 2 minutes (12:00 total) 6 Sets, Set #1 - 3 Reps @ 80% Set #2 - 1 Rep @ 83% Set #3 - 3 Reps @ 80% Set #4 - 1 Rep @ 86%...

 
 
 

Comments


Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
bottom of page