TEAM WOD
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs
*Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows
SPORT
A. Every minute, on the minute, for 12 minutes (4 sets):
Interval 1 – Bar Muscle Ups x 3-6 unbroken reps
Interval 2 – 30 Double-Unders + 8 Toes to Bar
Interval 3 – 15 Meter Handstand Walk
(use a partner assist if you can’t handstand walk yet)
B. I. For time:
100/75 Calories of Assault Bike
Rest exactly 5 minutes, and then…
II. For time:
Run 400 Meters
15 Ground to Overheads (185/125 lbs)
Run 400 Meters
Rest exactly 5 minutes, and then…
III. For time:
Run 800 Meters
60 Chest-to-Bar Pull-Ups
Run 800 Meters
C. I. Five sets of:
50 Meter Pinch-Grip Plate Carry
(walking…not running)
Rest while training partner performs, or 1:1 work:rest ratio
Followed by…
II. Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes
Followed by…
III. Two sets of:
Behind the Back Wrist Curls x 60 seconds (45/33 lb BB)
Rest 2 minutes
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
20-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.