W.O.D. 7.18.20

31 Heroes

AMRAP (with a Partner) in 31 minutes:

8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
 Partners alternate 400m sandbag run (45/25 lb)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes. Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout. 

"Don't let the fear of losing be greater than the excitement of winning." 
-Robert Kiyosaki

1 comment:

Aimee Lyons said...

Caroline/Ben 7+9 sc
Mike Mitt/ Olan 7 sc
Kevin +Jeremy/Joe M 9 sc
Meg D /Kat 7 +9 SC
JessA/Rich A 5 + 9 sc/RX
Jamie S + Ana C/ Mark S 6 + 13 rx/115#
Sarah W/ Nicole M 6 + 5 sc