Saturday 190511

WHITEBOARD BRIEF

– Metcon: Today you’ll work in teams of 3 with one person working at a time. Split however you choose. This workout ends with recovery work that will be done on your own (not in teams of 3.)

METCON

In teams of 3 with a running clock:
0:00-15:00 AMRAP:
600 Meter Run
90 Wall balls (20, 14)
180 Double Unders

17:00-32:00 AMRAP:
600 Meter Medball Run (20, 14)
60 DB Hang Power Cleans (50, 35)
120 Air Squats

32:00-42:00, on your own at an easy pace, Recover:
3 Options:
Easy Row
Easy Bike
Easy Jog
*Choose 2 and perform 5 minutes of each.

L3: (40, 30)
L2: (14, 10) (Double Under Attempts) (35, 25)
L1: (10, 8) (Single Unders) (Light DBs)

EXTRA CREDIT

Banded Pull-aparts: 4 x 40-50. Rest 60s.
*Use a light band and complete 40-50 UB reps

By |2019-05-03T15:54:35+00:00May 10th, 2019|Workout of the Day|