SATURDAY
| WOD
Chipper for time 30 min cap: 200 Double-unders 100 Wall balls 20/14lbs to 10/9ft 80 Deadlifts 61/43kg 60/48 Calorie Echo bike 40 Front squats 20 Bar-facing burpees 10 Clean-and-jerks
Rx+: 70/47kg Active: 14/10lbs, 52/35kg Lifestyle: 240 Single-unders, 80 WB 10/8lbs, 60 DL 43/30kg, 40/32 Calories, 30 FS
Today’s individual Saturday workout should see athletes breaking reps up into manageable chunks in order to keep their heart-rate and muscular endurance below threshold until the very end. Skipping options should see their block in 1-4 sets, wall balls and deadlifts possible in sets of 15+ with chosen weights, front squats in sets of 8+ with chosen weights, bar-facing burpee options and reps that allow constant movement even under fatigue and clean-and-jerks that represent approximately 50% 1RM or a weight that can be cycled in fast singles, if not touch-and-go reps at this final stage of the workout. |
|