Friday’s Metcon “Johnny Cash” had me thinking of his song Ring of Fire remade by Social Distortion here.
Saturday’s Training Intent:
– Metcon: Today’s Metcon has a little bit different twist. You’ll be working in teams of 4, but all athletes will be working at the same time in the first EMOM part of the workout. You’ll accumulate max reps at each station. You’ll get a chance to go through each movement 6 times. The remainder of the workout is a “Carry Relay” each variation worth 5 points for each 50 meter interval completed. You can choose between Farmer Carry or Front Rack carry, but try to mix them evenly.
In teams of 4:
Minute 1: Max Walballs (20, 14)
Minute 2: Max Shuttle Runs (50 meter intervals)
Minute 3: Max KBS (53, 35)
Minute 4: Max Burpee Pull-ups
*All 4 athletes working. When the 60s is up they will rotate stations. Score = total reps completed.
AMRAP 10 in the same team of 4:
– Front Rack Carry (53, 35)
– Farmer Carry (53, 35)
*Score total = total reps + points (5 for each 50m interval)
L2: (14, 10) (45, 25) (Burpees)
L1: (10, 8) (35, 25 Russian Swings) (Squat Thrusts)
10 Minutes of Zone 1 Recovery Work
– Bike, Rower, Ski Erg or Jog
The greatest fear in the world is of the opinions of others. And the moment you are unafraid of the crowd you are no longer a sheep, you become a lion. A great roar arises in your heart, the roar of freedom.” –Osho