TEAM WOD
In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 300 Meters
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
TEAM WOD
In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 300 Meters
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
A. Eight sets of:
Banded Deadlift x 1 rep @ 60% of 1-RM on the Barbell
Rest 30 seconds
B. Deadlift:
Set 1 – 6 reps @ 60%
Set 2 – 6 reps @ 65%
Set 3 – 6 reps @ 74% (up 2% from last week)
Rest 3 minutes between sets
C. For time:
20 Calories of Rowing on Concept 2
20 Dumbbell Thrusters (55/35 lbs)
19 Calories of Rowing on Concept 2
19 Dumbbell Thrusters
18 Calories of Rowing on Concept 2
18 Dumbbell Thrusters
and so on, down to… 1 Calorie of Rowing on Concept 2, 1 Dumbbell Thruster
D. For completion:
400 Meter Farmer’s Walk
*Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Six sets of:
Run 600 Meters @ 90% of your 1-Mile PR pace
Walk 200 Meters