TEAM WOD

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:

1200 Meter Run or Row

100 Dumbbell Ground to Overhead

200 Squats

100 Burpees

1200 Meter Run or Row

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

TEAM WOD

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:

1200 Meter Run or Row

100 Dumbbell Ground to Overhead

200 Squats

100 Burpees

1200 Meter Run or Row

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

A. Deadlift

*Set 1 – 4 reps @ 65%

*Set 2 – 6 reps @ 75%

*Set 3 – 6 reps @ 86% (up 2% from last week)

Rest 2-3 minutes between sets

B. Three sets of:

3 Deadlift to Knees + 1 Finish @ 70% (pause 2 seconds with each rep at the knee)

Rest as needed

C. Five sets for max calories/reps of:

45 seconds of Assault Bike

Rest 15 seconds (transition to row)

60 seconds of Rowing

60 seconds Rest

60 seconds of Strict Pull-Ups

60 Seconds Rest

Each set is scored individually. Note cals for Assault Bike, Rowing and reps of strict pull-ups.

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

Three sets of:

Run 1600 Meters @ your desired 5k race pace

1:1 Work:Rest Ratio (i.e., if your 1-mile took you 7:00, rest 7 minutes before starting your next set)

A. Five sets of:

Bent-Over Barbell Row x 6-8 reps @ 21X0

Rest 45 seconds

Single-Leg Glute Bridges x 12-15 reps each leg @ 2011

Rest 45 seconds

Wall Climbs x 2-4 reps

Rest 45 seconds

B. In teams of two, alternating full rounds, complete a total of five rounds each for time of:

Row 250 meters

10 Dumbbell Thrusters

A. Every 3 minutes, for 24 minutes (8 sets) of:

3-Position Snatch (high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

B. In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

8 Deadlifts (225/155 lbs)

8 Burpee Box Jump-Overs (24″/20″)

A. Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

*For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Build to 85-90% of your 1-RM Snatch, and then…

For time:

15 Snatches @ 85% of your 1-RM

*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps. Same pattern, 5 more reps this week. Make every rep count, but base your pacing off of what worked – or didn’t work – for you last week.

C. Every 2 minutes, for 16 minutes (8 sets) of:

Back Squat x 3 reps @ 80% of 1-RM

D. For time:

40 Calories of Assault Bike

30 Chest-to-Bar Pull-Ups

20 Toes to Bar

10 Bar Muscle-Ups

Teams of two, guantlet style:

For time:

50 Box jump/Step down, 20 inch box

50 Ring Rows

50 Kettlebell swings, 0.5 pood

Walking Lunge, 50 steps

50 Lying Leg Raises

50 DB Push press

50 AbMat Situps

50 Air Squats

50 Burpees

50 Jumping Jacks

Teams of two, guantlet style:

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Hip extensions

50 Wall ball shots, 20/14 pound ball

50 Burpees

50 Double unders

Rest Day