Tuesday 20210713

Workout – Metcon (AMRAP – Rounds and Reps)

WATERMELON SUGAR

12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)

TARGET SCORE
Target number of Rounds each set: 5+ rounds
Minimum number Rounds before scaling: 3.5 rounds

Scaling Option
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (light)
10 Alternating Step Ups (20in)
10 Single Arm Dumbbell Push Press (R) (light)
10 Alternating Step Ups (20in)

Accessory – Metcon (No Measure)

Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

Posted in WOD

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