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Components

Metcon

Settings

Workout

Saturday

Warm-up

15 mins

Dynamic Warm-up

Metcon

Metcon (Time)

Partner WOD
40 Cal row
20 Thrusters (Rx+135/95)(95/65)
10 (Rx+ C2B)(Pull-ups)
40 Cal row
10 (Rx+ C2B)(Pull-ups)
20 Thrusters (Rx+135/95)(95/65)
40 Cal row

*15 minute cap

Rest 5 minutes after cap

Metcon (AMRAP - Reps)

Partner WOD
15 minute AMRAP
3 Squat Cleans (Rx+ 135/95)(95/65)
3 Bar Over Burpees
3 T2B
6 Squat Cleans (Rx+ 135/95)(95/65)
6 Bar Over Burpees
6 T2B
9…
9…
9…
*Increase each movement by 3 reps each round.

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Whiteboard:

Saturday, April 09, 2016

Male Clients