Saturday 210109

Happy Saturday!! We have had a heck of a week testing our new Baselines and after all the heavy barbell and all out efforts that you gave, it may be time to get moving with a different motive today! The beautiful thing about workouts like today’s is that it can be approached in two fashions. Feeling beat up? Slow it down, focus on moving for quality and intentionally break up the sets. Put your intensity level at 75% and cruise through it today. Feeling fresh, maybe you missed a baseline or two this week? Buckle up, row hard, swing fast, and don’t stop jumping! Either way, the stimulus that the athlete chooses is what is right for THEM…today! 

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks
10 Tuck Jumps
10 KB Deadlifts
5 Russian KB Swings
:30 Goblet Front Squat Hold

ROWLING (ON A 10:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.

Workout – Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Row
50 KB Swings (53/35)|(35/26)
50 Box Jump Overs (24/20)

(Score is Time)

KG KB: (24/16)|(16/12)

Partner Workout Option – Metcon (Time)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

100/80 Cal Row
100 KB Swings (53/35)|(35/26)
100 Box Jump Overs (24/20)

*P1 works while P2 rests, split work as needed.

(Score is Time)

KG KB: (24/16)|(16/12)

Posted in WOD

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