WOD: Saturday 250913

• Coaching Brief & Class Overview

“Runaway Bunny” is a 20:00 partner AMRAP designed to test teamwork, communication, and stamina under grip and gymnastic fatigue. After cardio-based mobility and a dynamic group warm-up game to build energy, athletes will progress through dumbbell clean prep, burpee-pull-up practice, and bar muscle-up progressions. Conditioning pairs shuttle runs, dual dumbbell power cleans, and a demanding burpee bar complex that layers pulling strength with gymnastics skill. Partners should split work evenly and establish clear transition strategies to avoid downtime. The stimulus is aerobic grit with heavy grip demand and high-level gymnastics interference. The goal is consistent rounds (6+), with partners completing runs in ~2:00 and managing cleans in small sets to keep the flow. Success depends on disciplined pacing, smart splitting, and crisp transitions.

metcon: “Runaway Bunny”

20:00 AMRAP, With a Partner

18 Shuttle Runs

12 Dual Dumbbell Power Cleans

6 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee Pull-Up + Bar Muscle-Up

Shuttle Run: 25/25ft (7.5/7.5m)

Dumbbells: 50/35lb, 22.5/15kg

Accessories:

3 Sets: For Quality

6 Bent Over Barbell Rows, (Heavy)

12 Dual Dumbbell Bicep Curls, (Moderate)

24 Tall Kneeling Straight Arm Banded Lat Pull-Downs

Rest minimally between movements

Rest as needed b/t sets