02/24/2018
Metcon (AMRAP – Rounds and Reps)
Partner WOD!
15 Minute AMRAP:
10 Burpees
10 Wall Balls, 20/14#
10 KB Swings, 53/35#
10 Pull Ups
15 Minute AMRAP:
10 Burpees
10 Wall Balls, 20/14#
10 KB Swings, 53/35#
10 Pull Ups
Record total amount lifted divided by body weight (Example: 450# lifted divided by body weight of 380# = 1.18). Use as multiplier for metcon. Each metcon round is worth 40 reps. In this example, if you get 8 rounds plus 16 reps, that would be a total of 336 reps. Multiply the 336 * 1.18 for a total score of 396.
Record rounds and reps completed.
Scales:
14/10#
35/26# or lighter
Banded Pull Ups, Ring Rows
Power Clean
Take 15 Minutes to Establish a Power Clean Heavy Load or 1RM