WOD: Saturday 210918

Remembered how much you loved tempo back squats Chris, so made sure to throw them into the mix.

WHITEBOARD BRIEF

Coaching Notes:

Rainbow Road! Get ready for a fun partner workout with a little you go I go feel for quick reps at a time. This is a AMRAP chipper so the reps are dictated by the time, not by the actual rep count. We have 18:00 on the clock and the goal here is to accumulate as many reps as possible in that time frame so pace accordingly.

We start off with power cleans meant to be done as singles, then we move into wall walks where its a 1 to 1 style, then challenge ourselves with some hard sprints on the bike before getting inverted again with handstand pushups.

Scaling Mods:

Power Cleans: Hang Power Cleans or DB Power Cleans and scale load accordingly

Wall Walks: Not as far up wall or inchworm pushups

Cal Bike: it is what it is

Handstand Push-Ups: DB Push Press or Z-Press

Rainbow Road

In Teams of 2 Complete as Many Reps @ each station

6:00 AMRAP

AMRAP Power Cleans @ 155/105#, 70/48kg

5:00 AMRAP

AMRAP Wall Walks

4:00 AMRAP

AMRAP Cal Bike

3:00 AMRAP

AMRAP Handstand Push-Ups

Accessories

5 Rounds

:15sec-30sec Passive Hang + :15sec-30sec Active Hang

R: 30sec

1:00 Wall Sit

R: 30sec

10/10 Oblique Side Bends on Bench