Workout of the Day | 6/17/17

By | June 16, 2017

Saturday 6/17/17, Week 3/Block 1

A) Partner Conditioning
With a running clock with a partner:
Row 1k
40 Front Squats (135, 95)
20 C2B Pull-ups
Remaining time Max:
Burpee Box Jumps (24, 20)

Row 1k
40 Push Press (135, 95)
20 C2B Pull-ups
Remaining time Max:
Lateral Burpees

Row 1k
Remaining time: Max Distance Farmer Carry (70, 53)
L3: (115, 75) (Regular Pull-ups)
L2: (95, 65) (Jumping pull-ups)
L1: (75, 55) (Ring Rows)
Score = total reps + distance farmer carry

Training Intent
– Metcon: Athletes should establish a game plan that allows them to minimize transition times. We recommend splitting the rowing in 500m intervals. Sub 800m run for 1k Row if needed. Barbell loading should be moderately light and should be completed in at least sets of 5. Keeping sets small and transitions fast will increase your athletes efficiency when working with a partner.

Mark and Chris riding bikes about 4 years ago.


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