Box Brief:
• Mom WOD 5.13 All Class Times
• Ardmore Endurance Challenge Starts 5.15
• Wellness Week 5.17
Metcon Prep
3 Rounds
5 Hang Power Cleans
5 Lateral Burpees
5 T2B
Rest as needed between sets.
5 Hang Power Cleans
5 Lateral Burpees
5 T2B
Rest as needed between sets.
Metcon
In teams of 2 with a running clock:
0:00-10:00
Buy In: 600m Run together
AMRAP
12 Hang Power Cleans (135,95)
12 T2B
12 Burpees
12:00-20:00
Buy In: 400m Run together
AMRAP
9 Hang Power Cleans
9 T2B
9 Burpees
22:00-28:00
Buy in,:200m Run together
AMRAP
6 Hang Power Cleans
6 T2B
6 Burpees
Rx: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Total full rounds
0:00-10:00
Buy In: 600m Run together
AMRAP
12 Hang Power Cleans (135,95)
12 T2B
12 Burpees
12:00-20:00
Buy In: 400m Run together
AMRAP
9 Hang Power Cleans
9 T2B
9 Burpees
22:00-28:00
Buy in,:200m Run together
AMRAP
6 Hang Power Cleans
6 T2B
6 Burpees
Rx: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Total full rounds
Intent: Your strategy here will determine the outcome of the workout. This work can be split however you choose, but it should be easy to partition work into small sets to sustain a high level of output.
Finisher
2 Rounds
50 Banded Pull-throughs
25 each Banded Hip Flexor Pulls
50 Banded Pull-aparts (slow + light band)
50 Banded Pull-throughs
25 each Banded Hip Flexor Pulls
50 Banded Pull-aparts (slow + light band)