08/26/2020

Metcon
10 min Practice:
SandBag Over Shoulder
Tire Flips
Box Get Overs
Rope Climbs
– briefly practice each movement prior to the partner workout
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
Share the Load
20 min AMRAP
20 SandBag Over Shoulder
5 Rope Climb or Peg Board Climb
200 ft SandBag Carry
7 Tire Flip (optional tandem for heavy tires)
200m Sled Push (heavy)
9 48" Box Get Overs

48" Box Get Overs – 3 24" Boxes, on top of 3 24" Boxes

Accessory
Metcon
Accessory Strength
A)
4 Rounds x
Max Reps Strict Pull Ups (minimum 5)
10 Ring Dips
15 Bentover Row (med wt.)
10 Evil Wheel

B)
EMOM x 10
10 DB Bicep Curls
10 DB Hammer Curls

Metcon
Accessory Conditioning:
A)
10 min AMRAP
5 Pull Ups
10 Push Ups
15 AbMat Sit Ups

B)
Tabata Hollow Rocks
(8 Rounds, 20 on/10 off)
Tabata Bench Dips

Metcon
Accessory Competitor
A)
Pull Up/C2B
Repeat Explosives
12 sec AMRAP x 8-10

B)
21-15-9
GHD Sit Up
Ring Row
+
21-15-9
Toes to Bar
50 ft HS Walk/5 Wall Walk