WOD: Saturday 210807
Hope you got your game face on Joel. Today looks like a bit of a doozy.
Whiteboard Brief
- Metcon: Today's Metcon is a partner workout that is heavy on strategy and teammate communication, through a series of AMRAPs where you'll incur a Burpee penalty if you let the equipment touch the floor.
Conditioning
In teams of 3:
AMRAP 8:
Wall Balls
*Each partner completes 10 reps at a time. 3 Burpee penalty if the medball touches the floor at any time during the workout, performed by each member, to be done immediately.
Rest 60s.
AMRAP 8:
30 Calorie Air Bike
30 Medball Clean
**Each partner completes 10 reps/calories at a time. 3 Burpee penalty if the medball touches the floor at any time during the workout, performed by each member, to be done immediately.
Rest 60s.
AMRAP 8:
30 Power Snatch (95/65)
30 Partner Medball Chest Pass
*same rules as AMRAP 1/2
Rest 60s.
AMRAP 8:
Farmer Carry x 90 ft. (70/53)
*KBs cannot touch the floor at any point during the workout or all team members incur a 3 burpee penalty, to be done immediately.
- Goal: Today's workout is about communication and strategy. Beyond that all work/scaling should allow for people to perform their sets with a challenging but sustainable effort.
Recovery
5:00 easy bike + 5:00 easy row or jog