9/13/22
This Friday the 16th get your tickets for the 2022 Carolina Beer Mixer at the LKN Brewery.
Weightlifting
Deadlift (3-4 sets 3-4 Reps)
Deadlift
3-4 Sets:
3-4 Reps @ 75-80%
*5-6 Second Eccentric
Enter your heaviest sets and reps
Metcon
Ball Don’t Lie (Time)
Every 2 minutes Until 150 Wallball Reps:
18/14 Cal row
Max Wallballs (20/14)
18/14 Cal row
Max Wallballs (20/14)
RX
Every 2 minutes Until 100
16/12 Cal row
Max Wallballs (20/14)
The workout will begin on the Row, and on the 2, 4, 6, 8, 10…. we will perform that same row.
In the remaining time of the 2 minutes accumulate max rep wallballs.
Goal is to have about 1 minute of rowing and 1 minute of wallballs. On average when fresh 30 wallballs can be done in 1 minute. So use this as a baseline to understanding how to approach each time you pick up the ball.
Your row pace should be something that allows you to immediately pick up the wallball. Goal is 10 – 15 minute with a 20 minute time cap.
