WOD: Saturday 210508
Have a great weekend everyone!
Whiteboard Brief
- Metcon: For our conditioning work today we have two AMRAPs separated by a 3:00 rest, followed by 5:00 of recovery cardio. One partner completes a full round at a time before switching. This should be a challenging effort, especially the first AMRAP, but there should be roughly 1:1 rest with you and your partner so plenty of time to recover.
AMRAP
AMRAP 10 with a partner:
3 Deadlifts (135/95)
3 Power Cleans
3 Front Squats
100 Meter Run
*One athlete completes a full round at a time.
Rest 3:00
AMRAP 10:
9 Wall Balls (20/14)
9 KBS (53/35)
9 No Push-up Burpee
*One athlete completes a full round at a time.
- Goal: For both pieces, effort should be challenging but reasonable considering there is roughly 1:1 work to rest. People should choose weights they can complete all sets without stopping.
Rest 3:00
5:00 Easy Cardio: Bike, Row, light Jog etc.
Rx+: (155/105) (30/20) (70/53)
L3: (115/75) (44/26)
L2: (95/65) (35/20)
L1: (75/55 or 30/20 DBs) (14/10) (Russian Swings 35/20)
Double Leg Banded Hamstring Curl
0/4 x 25. Rest 60s.