“Last Call” Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) rest 3 minutes 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)
L1 AMRAP 7 5 Pushups 5 Hang Power Cleans (MB option) 5 Deadlifts rest 3 min increase weight on next two rounds if appropriate
With a 1:2 work to rest ratio today, we want athletes working hard for larger sets, but never to the point of failure. Switching before reps start to become a big struggle on the way up will ensure that athletes are able to continue to move efficiently through these sets. When athletes approach near failure, it takes a significant amount of time to recover from. Moving well and moving smart will allow each team to get the most possible reps at each station.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Row Conditioning 3 Rounds: 3 Minute Light Effort 2 Minute Fast Effort Not for score, but for consistent effort