Saturday 190518

WHITEBOARD BRIEF

– Metcon: Work with a partner today splitting work evenly – one athlete works for 30s and then the other partner works for 30s. The resting athlete should be ready to complete the next interval to minimize transition time. All work should be completed at a fast pace today.

METCON

5 Rounds x 60s each station with a partner:
1) Wall balls (20, 14)
2) SDHP (53, 35)
3) Row for Calories
4) Ground to Overhead with a plate (45, 25)
5) Front Rack Carry (53, 35)
6) Rest x 60 seconds
*Score = total reps
*Split into 30s of work per athlete
*Athlete choice of scaling today

EXTRA CREDIT

Double Leg Banded Hamstring Curls: 3 x 30-50. Rest 60s.
Then,
On their own:
10 Minutes of ”Recovery” work. Options include:
– easy row
– easy Sledpull Powerwalk
– easy jog
– easy bike
*Whichever they choose will be done for 10 minutes without stopping at a conversational pace.

By |2019-05-09T13:33:17+00:00May 17th, 2019|Workout of the Day|