Fri, 11/30/2018


"Sore Eyes” AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row Scale Options 12 Reps Power Snatch - Hang Power Snatch Box Jump - Box Step MetCon Edition 20 MB Front Squat 20 Plate Jumps (plate on ground, feet on either side, jump feet on and off for 1 rep) 20 MB Push Press 200 M Run

Notes:

Five movements is this longer AMRAP workout. The barbell and medicine ball weight is designed to be light, something that athletes could easily cycle 25+ repetitions when fresh. Although the rowing comes at the end of each round and there will be some separation between athletes in the first four movements, we can stagger heats by 2 minutes if there is more people than rowers. ## THE WHY: In a longer workout with a fair amount of equipment, room set-up will be important. One of the reasons we pre-stage equipment like boxes and rowers is because they can be burdensome to take out and put away. Knowing we’ll be using them from class to class, leaving them out preserves time in class for other things and helps organize the room in a way that is safe and logistically sound. The wallball stations are already set around walls or targets. However, we can designate areas for barbells, boxes, and rowers.

#WOD #wallballs #powersnatches #boxjumps #pushpress #calrow #row