Strength
Take 20 minutes to build up to today’s 1 Rep Max:
Overhead Squat
MetCon
“Get That Corn Outta My Face!”
Rx
3 Rounds for time of:
500m Row
21 American Kettlebell Swings 53/35
12 Pull Ups
L2/L1
AKBS @ 35/20
Band-Assisted Kipping Pull Ups/Ring Rows
Barbell
To Be Announced…
Welcome to the New Year and a New Cycle, everyone! If you have not checked out the video blog yet, please give it a watch in the Facebook Outlier Collective Page. As we talked about in the video, we will be focusing a lot on Overhead Squats while we prep for the upcoming Open Season. Treat today as an assessment day for your Overhead Squat. You may not hit you all-time personal record on Overhead Squat, but this will be a good indicator as far as percentages to use moving forward.
The MetCon today is simply Helen with rowing as a substitute for running. For those of you that aren’t really fast runners, you should be able to see a major improvement in this Helen-like WOD. Keep in mind that by rowing, you will be using even more back, biceps and forearms so it may feel a little harder to hang on to the kettlebell or bar. Time to test that grip strength!