6/11/20

Here is your workout of the day!


Strength

A1. Bent Over DB Rows: 4 sets x 10-12 reps **each side (Single Arm)

+

A2. Plank Ring Support Holds: 4 sets x:45-:60 seconds


METCON

15 Minute Running Clock @ 80%

@ 0 minute: 

30 DB Renegade Rows @35-40/20-25

Into,

AMRAP 

Ascending Ladder

2.4.6.8.10

Snatch @95-115/65-85

100ft DB Farmer Carry @35/20

@ 6 minute: 

20 DB Renegade Rows

Into, 

Ascending ladder continues

@ 11 minute: 

10 DB Renegade Rows

Into,

Ascending ladder continues


**Buy-ins:

@ 0 minute: 

30 DB Renegade Rows @35-40/20-25

@ 6 minute: 

20 DB Renegade Rows

@ 11 minute: 

10 DB Renegade Rows


**Must complete renegade rows before starting

**There will be two other points where you must stop and complete another series of renegade rows before continuing whereto left off


Coaches Challenge 

DBs @50/35


Mission accomplished!


Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf


Happier. Healthier.

Your friends at BICF

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