Bring a Friend Week 4.7 – 4.15
Ardmore Running Clinic 4.17
Wayne Running Clinic 4.18
Warm-up
AMRAP 7
Partner Up, follow the leader
3 reps of each
Power Cleans
Wallballs
Pull-ups
Box Jumps w. step down
Barbell Rows
Rope Climb (1 rep)
Partner Up, follow the leader
3 reps of each
Power Cleans
Wallballs
Pull-ups
Box Jumps w. step down
Barbell Rows
Rope Climb (1 rep)
Metcon
Teams of 2
AMRAP 11
1 Legless Rope Climb
3 Power Cleans (135,95)
10 Wallballs (20,14)
– Rest 2:00 –
AMRAP 11
10 ^^T2B^^
8 Hang Power Cleans (135,95)
10 Wallballs
– Rest 2:00 –
AMRAP 11
10 Box Jumps w. step down (24,20)
8 Barbell Rows (135,95)
10 Wallballs
*One person completes a full round at a time
*Score total full rounds
Rx: (115,75)
Rx: (Rope Climb)(95,65) (14,12)(K2E)
L2/L1: (8 Ring Rows for Rope Climbs) (75,55) (10,8)(Knee Raises)
AMRAP 11
1 Legless Rope Climb
3 Power Cleans (135,95)
10 Wallballs (20,14)
– Rest 2:00 –
AMRAP 11
10 ^^T2B^^
8 Hang Power Cleans (135,95)
10 Wallballs
– Rest 2:00 –
AMRAP 11
10 Box Jumps w. step down (24,20)
8 Barbell Rows (135,95)
10 Wallballs
*One person completes a full round at a time
*Score total full rounds
Rx: (115,75)
Rx: (Rope Climb)(95,65) (14,12)(K2E)
L2/L1: (8 Ring Rows for Rope Climbs) (75,55) (10,8)(Knee Raises)
Intent:One athlete will complete a full round today before switching with their partner. This means that assuming they scale correctly they should be able to sustain around 80-85% pacing for the entire workout which will likely be pretty uncomfortable. No movements should stop the flow of work so make sure scaling is on point. Barbell work should be light and all movements should be able to be done close to UB. Score = total rounds completed for all 3 AMRAPs
$ Out
Accumulate 60s in:
– Handstand Hold or Max Distance Walk
– Hollow Hold
– Handstand Hold or Max Distance Walk
– Hollow Hold