WOD:

#double take

AMRAP 15:

55 Power Snatches (75/55lbs)  Rx+95/65lbs

55 Pull-Ups

55 Cal Row or 40 Calorie Assault Bike

55 Push Press  Rx+ Handstand Push-ups  

With the high rep count in today’s workout, focusing on quality of movement and having a planned break up strategy prevents burnout and gets athletes their best possible score. The descending rep scheme of 10-9-8-7-6-5-4-3-2-1 adds up to a total of 55. With one less repetition each set, it provides a nice mental break and allows athletes to easily transition to the next movement. What we want to avoid here is opening up with a huge set, only to be reduced to short sets with long breaks. 11 sets of 5 is also a popular rep scheme for this type of workout. Individual breakup strategy will be heavily dependent upon competence in each movement.

BeachFit will do:

AMRAP 15:

55 Plate Ground to Overhead

55 Ring Rows

55 Cal Row or 40 Calorie Assault Bike

55 DB Push Press  

CASHOUT:

50 Ab Mat Sit Ups (Rx+GHD Sit-Ups)
50 Weighted Glute Bridge (Rx+Hip Extensions)
35 Ab Mat Sit Ups
35 Weighted Glute Bridge
20 Ab Mat Sit Ups
20 Weighted Glute Bridge