Fri, 07/20/2018

July 19, 2018

 

 

“Parks and Wreck”
Teams of 2, AMRAP 20:
35/25 Calorie Row
50 Kettlebell Swings (70/53)
35/25 Calorie Row
200 Meter Med Ball Run (20/14)

 

Movement Subs:
Russian KB Swings
100 M Run

 

 

Notes:

Teams can aim to find a rep scheme that allows them enough rest to keep moving quickly when it is their turn, but not so much work that they slow down during their set. This is likely somewhere between 7-10 repetitions on the kettlebell and bike and between 50-100 meters on the Wreck Bag runs. If athletes go sets of 10, one partner will complete more repetitions on that movement, but their buddy will make up for it by completing 10 more receptions on the next movement. Another option would be to go slightly shorter sets with faster transitions. Going 8-7-7-7-7-7-7 get the 50 repetitions completed. One way to think about the Wreck Bag runs is that the Bag itself is always moving quickly, with the unloaded athlete getting somewhat of a “rest” from not carrying the weight.

 

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

 

1. Stamina Squat
On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
First week of this progression

 

 

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