WEDNESDAY MAY 9, 2018

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Some five minute intervals coming your way. We like this format for many reasons... The full 5 minutes of rest that immediately follows allows us to reach a higher level of intensity that we just cant get to if this were 15-20 minutes of continuous effort. Also, building in weight each interval allows us to use the previous as a great warm up.

Today, if the prescribed weights are out of your comfort zone we suggest you imagine a barbell weight that you would like to reach for your heaviest set and work backwards from there. Ask your coach for some help if you cant decide which weights are appropriate.

METCON

“Power Outage”      
5min AMRAP
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

5min AMRAP
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

5min AMRAP
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

SCALING OPTIONS

  • 200 single skips
  • Reduce number of double unders
  • Reduce barbell weight
  • Burpee step ups