SATURDAY, OCTOBER 20TH 2018

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Ryan Barlow | October 19, 2018 | no comments |

7:30AM PARTNER METCON

With a partner, complete the following:

AMRAP8:
400m Run
40 Thrusters (95/65)

AMRAP8:
25 Cal Row
40 Power Cleans (95/65)

AMRAP8:
25 Cal Assault Bike
40 Front Squats (95/65)

Work can be split however to maximize score.
Only one partner works at a time.
Rest 4min. between rounds.

S1/MRx: (65/45)
S2/MS: (45/35)
Rx+: (115/75)

*Maximum two bars allowed per team. No changing weights in between rounds.

8:30AM MOBILTY & RECOVERY WOD

Focus: Quadriceps and Hip Flexors (Front)

Test ROM in Quad
Foam Roll
Short Static Stretches
Re-Test ROM

9:00AM STRENGTH AND SKILL WOD

A) Warm-Up

B) 10min. of Double-Under drills and practice. If you have Double-Unders you will use the second 5min. of this time to try and achieve a max set of UB Double-Unders (Enter into Train Heroic).

C) EMOM24:
min1: 50 Double-Unders or max Double-Under attempts for 45 seconds
min2: 6 Kipping Pull-Ups or 12 Bar-Kips
min3: 16 Alternating Step-Back Barbell Lunges at a moderate weight on an 45# plate

No “score” today, let’s just focus on getting better and having some fun 🙂

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