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Metcon

"Buy and Hold"

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Workout

WEDNESDAY 8.4.21

Please continue to reserve classes through the Wodify app and cancel classes you are unable to make.

1: Metcon (Time)

Thruster Ladder
For Time:
18 Thrusters 115 / 85 lb
15 Thrusters 135 / 95 lb
12 Thrusters 155 / 105 lb
9 Thrusters 185 / 125 lb

*7:00 Time Cap*

Stimulus
- Increasing loading with decreased reps.
- We should not need more than 3 sets to complete any of these barbells. Reduce the loads if needed. "Thruster Jerks" will not count.
- Score: Time. If you get time capped, add 1 second to your time for every missed rep.

MC: "Buy and Hold" (AMRAP - Reps)

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75 / 55 lb)

Rest 4 Minutes

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75 / 55 lb)

Stimulus
- Conditioning Category: Threshold
- The barbell should be a weight we could complete 25+ thrusters and overhead squats unbroken when fresh.
- The run buy-in to each AMRAP should take under 5:00.
- The double unders should take under :45s each round..
- The thrusters should take under 1:30 each round.
- The overhead squats should also take under 1:30 each round.
- Reduce the volume/load or time cap any movement in order to stick within these time frames.
- The runs will not count towards our score, only the couplet rounds and reps after the buy-in.
- We will record the rounds and reps of both parts and the app will total them.
- Score: Rounds + Reps

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, August 04, 2021

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