Today’s metcon is a really tough hero WOD in two parts. Don’t buck the whole workout if it looks too hard. Do what you can with what you’ve got. e.g. Choose part 1 or part 2. Reduce the time/reps/distance to something that is manageable for you. Scale and modify part 1 to allow for a complete round at least every four minutes.
“Peyton”
1.
AMRAP in 20 minutes:
10 Chest-to-Bar Pull-Ups (sub Bent Over Rows/Ring Rows/10 Calories)
10 Dumbbell Thrusters (2 x 22.5/15kg) (sub 10 Air Squats + 10 Pushups)
– every two minutes, starting on the 0:00 complete 40 Double Unders
2.
At 20:00 complete a 3.2km Run
Scaling:
5 x [2 minute jog, 2 minute walk] or
5 x [30 seconds of each – Floor Runners, Bicycles, Plank, Rest])
– The workout has two scores. Rounds and reps completed in the AMRAP and the time for the Run.
B ) Barbell
1.
E2.5M x 8
5 Pause Back Squats @ 60 – 70% of 1RM
– 2 second pause
2.
E90S x 5
5 Snatch Grip Deadlifts @ Snatch 1RM + 10%
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