Mobility: Shoulder Prep
**I will go over this with everyone.**Skill:Double-unders: 5 minutes
Metcon:"The Dumbbell Bear"
On the minute for 20 minutes, perform the following complex:
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster
Load should equal 45% bodyweight
Finisher:Ab wheel isometric holds x 4 / 15 seconds each
After completing the DB complex, you have the remainder of the minute to rest - failure to complete the complex within the minute does not terminate the workout, the work must be done for a total 20 minutes; for ab wheel iso holds, go to full extension and hold for 15 total seconds, rest as needed between sets
Posts
Anyone want to place bets on which minute the crying will set in? I'm thinking minute 8.
ReplyDeleteRandi and Peter did it this morning. They had a blast...
ReplyDelete45% of BW = total weight of barbells right? (Not 45% each.)
ReplyDeleteI am hoping to make to minute 10 before I make eye water and I need some weakness tissues.
ReplyDeleteI'm making eye water already just thinking about it.
ReplyDeleteWorst workout I've ever done. No joke. But yoga is back on for this week, so if any of you want to come stretch Monday or Wednesday at 8 p.m., do it!!
ReplyDelete45% total, Nate. And it's dumbbells, not barbells.
ReplyDeleteStop calling me a dumbbell. And this workout made the Bosnians cry.
ReplyDelete