WHITEBOARD BRIEF

– Metcon: You’ll be working with a partner, but both athletes will be working at the same time in the first EMOM part of the workout. You’ll accumulate max reps for each station. You’ll get a chance to go through each movement 5 times. The remainder of the workout is a “Carry Relay” each variation worth points, 5 points for a farmer carry of 50 meters and 10 points (the harder variation of the two) for a front carry for 50 meters. The total amount of points you receive will be added to your score for the workout today.

WITH A PARTNER

5 rounds
Minute 1: Max Power Snatch (115, 75)
Minute 2: Max Cals, Rowing
Minute 3: Max KBS (53, 35)
Minute 4: Max Burpees
Rest 2:00 b/w rounds
*Both athletes working simultaneously on different movements. Your choice who starts where. When the 60s is up they will rotate stations. Score = total reps completed.

– Goal: Challenging pace, but try not to drop off too much from round to round.

Rx+: (135, 95) (KB snatch instead of swing)
L2: (95, 65) (44, 26)
L1: (75, 55) (35, 18)

AMRAP 7 in same team of 2:
Carry Relay
– Front Rack Carry (53, 35)
– Farmer Carry (53, 35)
*Every 50 meters for Front Rack Carry = 10 Points
*Every 50 meters for Farmer Carry = 5 Points
*Score total = total reps + points