Deadlift
Every 2:00 for 10:00
5 Reps
Start at a working weight (70%+ aka Mod-Heavy)
Metcon:
Every 7:00 for 21:00
50/35 Calorie Air Bike
30 Wallballs 20/14
15 Toes to Bar
COMPETITORS EXTRA:
15-12-9-6-3
Deadlift 275/185
50' HS Walk or 4 Wall-walks (after each DL set)
10 Min Cap
ATHLETES NOTE:
Don't be overly ambitious here. We want you to have over 1:00 of rest each interval on the metcon. A strong Bike pace is the priority. Break up those TTB and WBs to stay in control leading into the rest.
Bodybuilding Workout: (Calves, Triceps and Biceps)
- Standing Calf Raises FST-7 – 7 sets x 20-30 reps
- Rope Pressdowns FST-7 – 7 sets x 8-10 reps
- Straight Bar Cable Curls FST-7 – 7 sets x 8-10 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Close Grip Bench Presses – 3 sets x 8-10 reps
- Hammer Curls – 3 sets x 8-10 reps
- Dips – 3 sets x 8-10 reps
- Preacher Curls – 3 sets x 8-10 reps
- Lying Tricep Extensions – 3 sets x 8-10 reps