FRIDAY
| WOD
20:00 AMRAP
“Candy Land”
10/7 Calorie Echo Bike, 12/9 Calorie Assault or Bike Erg 9 Power Snatch 43/30 8 Lateral Burpees over the Bar 7 Strict Pull-Ups
Active:
8/6 Echo Bike, 10/8 Assault or Bike Erg, 24/25 6 Lateral Burpees over the Bar 5 Strict Pull-Ups
Lifestyle:
7 Hang Power Snatch 5 Banded Strict Pull-Ups
Today is all about maintaining a very cyclical AMRAP today with the focus on staying steady and smooth throughout. The bike should be relatively quick here and we can either start on a delay in order for everyone to utilize the bike or start on different stations. Each round should take between 2:00-2:30 so this will allow for steady state pacing and effort on the barbell into the burpees and then focusing on a good set of strict pull-ups. We ideally want to keep the effort here strict today so move to a band or toenail spot scaling adjustment for the workout. |
|