The Factory Strength and Conditioning – Strength & Conditioning
Metcon (Time)
500m row or ski
30 body weight bench presses
1000m row or ski
20 body weight bench presses
2000m row or ski
10 body weight bench presses
Scaling options:
Use .75% of body weight for bench.
Bent Over Row (3×10, 2×10, 1×10)
After wod-
Bent over row @:
3×10 @ 80/50
2×10 @ 90/60
1×10 @ 100/70
Scaling:
Use nest judgement on rows. Don’t get all hunch back of Notre Dame on these. Heavy, yes. Quasimodo, no.
