12
Split Jerk (2 Split Jerks x 5 sets (light/moderate))
* Complete 1 set every minute for 5 minutes *
Metcon (Time)
A Boy Named Sue
3 rounds
21 Right Arm DB Shoulder to Overhead (35/25) Rx+ (50/35)
21 Ring Rows (Rx+ Inverted Ring Rows)
21 Left Arm DB Shoulder to Overhead (35/25) Rx+ (50/35)
21 Ring Rows (Rx+ Inverted Ring Rows)
3 rounds
21 Right Arm DB Shoulder to Overhead (35/25) Rx+ (50/35)
21 Ring Rows (Rx+ Inverted Ring Rows)
21 Left Arm DB Shoulder to Overhead (35/25) Rx+ (50/35)
21 Ring Rows (Rx+ Inverted Ring Rows)
TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes
STIMULUS and GOALS
The stimulus for today’s metcon is moderate intensity while being mindful of shoulder and bicep volume. Athletes’ upper body will go through the gauntlet on this one. It’s important to know when to break up the sets and when to begin the next movement because muscle failure will creep up faster than you think.
Target time: 10-12 minutes
Time cap: 15 minutes
STIMULUS and GOALS
The stimulus for today’s metcon is moderate intensity while being mindful of shoulder and bicep volume. Athletes’ upper body will go through the gauntlet on this one. It’s important to know when to break up the sets and when to begin the next movement because muscle failure will creep up faster than you think.
Both movements will heavily tax the athlete’s core stability, so movement quality is particularly important due to the stabilization needed in dumbbell movements.
This workout is a version of the hero workout "Joshie"