WOD: Saturday 210717
Happy bleated birthday Allison! From the gym to you!
WHITEBOARD BRIEF
- Metcon: Today's work is a series of AMRAPs splitting work evenly between you and your partner, one person working at a time. Don't get lazy on the Power Snatches and Power Cleans, when you catch you should either be fully locked out overhead or fully locked into your Front Rack position before standing up to lock out the hips.
CONDITIONING WITH A PARTNER:
AMRAP 8:
40 Power Snatch (95/65)
16 Handstand Push-ups
Rest 60s
AMRAP 8:
40 Overhead Squats (95/65)
16 Cal Row
Rest 60s
AMRAP 8:
40 Box Jump Overs (24/20)
16 Devils Press (50/35s)
Rest 60s
AMRAP 8:
40 Power Cleans (95/65)
16 Cal Row
- Goal: For all AMRAPs one person works at a time splitting work however necessary in order to maintain a challenging pace.
L3: (40/25s)
L2: (65/45) (Box Handstand Push-up) (30/15s)
L1: (DB Snatch 20/10s) (A-Frame Push-up) (Single Arm Overhead Box Squat) (DBs 20/10)
DB HAMMER CURLS
Down the rack - start with a weight you can curl 15 times and perform max reps. Rest 10s then move down in weight until you've gone through 4-5 different DB weights.