Thursday 20211118


Happy Birthday Andy Labanauskas!! (not shown)

Workout – Metcon (Time)


Teams of 2
5 Rounds (each/1:1)
60 Double Unders OR 10/8 Calorie Ski
5 Power Cleans (185/125) OR 5 Sandbag Cleans (150/100)
45m sled push (25lb/empty) OR 20 Jumping Split Lunges


Target time each set: 1:45 – 2:15
Time cap each set: 3 minutes

Scaling Option
5 Rounds (Work:Rest – 1:1)
8/7 Calorie Ski or 50 Single Unders
8 Sand ball Slams (light/moderate) or 8 Power Cleans (light/mod)
25m sled push (25lb/empty) or 16 Walking Lunges

Accessory – Warm-up (No Measure)

– Give athletes 5-10 minutes of practice. During this time have athletes partner up and get some time being upside down.

– Remember, athletes that are new or just getting comfortable should still work on the basics. Kicking up, Headstands, Box Walks and forward rolls can still be practiced during this time.

– Today does not have to be the only day of practice. once athletes become more comfortable by themselves then it’s just putting in the time. I recommend 2-3x a week for at least 5 minutes at a time.

Posted in WOD

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