“Plutonic”

AMRAP 40
200 Meter Run
20 Hand-Release Push Ups
20 Pull Ups
20 KB Swings
50 Sit Ups

Weight: 70/53

AMRAP 40
200 Meter Run
10 Hand-Release Push Ups
10 Pull Ups
20 KB Swings
50 Sit Ups

Weight: 53/35

AMRAP 40
100 Meter Run
20 Knee Push Ups
20 Ring Rows
20 KB Swings
40 Sit Ups

Weight: 35/26

WOD GUIDANCE & GOALS
Sweatfest time!! For forty minutes, set a pace you can maintain (do not sprint from the start) and try to hold onto it for all forty minutes. The 200 meters will take around :60, then chip away at hand-release push ups in sets of 5 reps with quick little breaks between sets (same with the pull ups.) The push ups may take :60 as well as the pull ups. Choose a heavier KB for the swings, which you may have to break into two sets, and eventually four sets of five reps. Then “recover” on the sit ups (:90-2:00.) Target 6 rounds. Inspired by Ibex

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