Wednesday, 04/08/21

Wednesday, 04/08/21

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.




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



At 20:00 complete a 3.2km Run



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


E2.5M x 8

5 Pause Back Squats @ 60 – 70% of 1RM

– 2 second pause



E90S x 5

5 Snatch Grip Deadlifts @ Snatch 1RM + 10%

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