151030 Friday – “Mork and Mindy”

Mobility: Hip mobility

Skill Practice Warm Up: none

Strength: none

Metabolic Conditioning: “Mork and Mindy”

AMRAP in 18 minutes

With a partner, divide work as needed (except 100m run)

8 reps 20’low/20’high sled push (Performance: +90lbs / Athletic: +50lbs*/ Health: +0lbs)

10 heavy thrusters (Performance: 115lbs / Athletic: 75lbs*/ Health: 55lbs)

12 chest-to-bar pull-ups (Performance: 12 / Athletic: 8* / Health: 4 band assisted)

16 box step-ups (Performance: 24” / Athletic: 20”* / Health: 12”)

100m sprint (together)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 6 rounds. Scale Up: 135/85lb thrusters

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Talk with your partner ahead of time to determine who is going to do more (or less) of certain movements.  Do not just split the work down the middle.  Be ready to step in if they start to struggle or slow down, and don’t be afraid to ask for help if you need a break.  If you find yourselves both having to rest at the same time, because you both are so tired, break it up into smaller sets!  There is no point in both of you standing around when you can do smaller sets with slightly shorter rests.

Optional ‘Cash Out’:  none

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