Public Whiteboard

Components

Sled Push

Metcon

Settings

Workout

02May2017

Greg Cochran

Warm-up

Complete 2 rounds

Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
10 x Alternating Step-Ups

Strength & Skill

Sled Push (6 sets of 1 rep)

Sets:
1- Sled/Light Weight
2- 40% 1RM
3- 60% 1RM
4-70 to 85% 1RM
5- 90 to 100% 1RM
6- 100% to New 1RM

*Take the time to stretch ankles & Achilles

Metcon

Metcon (Calories)

AMCAP 14 Partner WOD:

Partner 1 acquires as many calories as possible in the time it takes Partner 2 to complete:

9 Burpees
12 Toe to Bars
15 Wall Balls (20/14)

Once Partner 2 completes all movements, then switch. Continue alternating for 14 minutes based on the time it takes for the partner to complete the movements.

*AMCAP = As Many Calories As Possible

Whiteboard:

Tuesday, May 02, 2017

Clients:

Clients