WOD: Saturday 210403
Casey, since you started with Sanctify in early January, you’ve been one of our more regular people in terms of attendance. You work hard, you’re smart about it, and you’re a pleasure to have in our community. Glad you found us!
WHITEBOARD BRIEF
- Metcon: Our Metcon today is chipper of Dumbbell movements (and pull-ups) with a buy-in and cash out of Double Unders. Split your work into smaller sets with your partner so you can maintain your pace. You will incur a lot of fatigue in the shoulder across all these movements, so scale wisely.
"DB LOVE"
For time with a Partner:
150 Double Unders
50 Devils Press (50/35)
50 DB Thrusters
50 DB Walking Lunges
50 C2B Pull-ups
50 DB Hang Power Cleans
50 DB Renegade Rows + Push-up
150 Double Unders
- Goal: One person works - split work into manageable sets with each person performing an equal amount of work. For each renegade rows + push-ups, left + right + push-up = 1 rep.
Rx+: (60/45) (30 Ring Muscle-ups for C2B)
L3: (40/25) (Pull-ups)
L2: (30/15) (Band Assisted Pull-ups)
L1: (Single Unders or Penguin Taps) (20/10) (Assisted Ring Pull-ups)
TIME CAP = 25:00
BANDED FACEPULL-APARTS
Max reps in 3:00. Rest as needed.
- Goal: 100+ reps.