Public Whiteboard

Components

Metcon

Settings

Workout

Partner

– Metcon: Work with a partner today completing a full round at a time. We want a high level of consistent work across all AMRAPs today so scale so each round can be completed seamlessly. We’ll end with a ”recovery” AMRAP which will help expedite recovery and cool you down. Have fun today and work with someone new!

Warm-up

Partner up and grab medballs and Kettlebells
Complete 2 sets of 10 each person:
20 Wall balls
20 KBS
20 Hand Release Push-up or Box Push-up Scaling
20 T2B or Knee Lifts of Abmat Sit-ups
200 Meter Run (100m each person)

Metcon

B: Metcon (AMRAP - Rounds and Reps)

With a partner:
AMRAP 8:
8 Wall balls (20, 14)
8 KBS (53, 35)
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 T2B
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

Rest 60s

AMRAP 10 at a slow pace on your own:
45s light Jog
45s light row
45s light bike

L2: (14, 10) (35, 25) (Knee Lifts) (Box Push-ups)
L1: (10, 8) (35, 25 Russian Swings) (Abmat Sit-ups) (Box Push-ups)

Extra Credit

C: Metcon (No Measure)

Choose between completing 100 total reps of:
– Double Leg Banded Leg Curls
or
– Banded Pull-throughs

Whiteboard:

Saturday, May 04, 2019

Male Clients