“Dissecting Kelly”
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
“Dissecting Kelly”
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
A. Five sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes
B. Every 3 minutes, for 21 minutes:
Ground to Overhead Barbell Cycling
*Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk
*Set 2 – 8 reps @ 55%
*Set 3 – 8 reps @ 55%
*Set 4 – 5 reps @ 60%
*Set 5 – 2 reps @ 65%
*Set 6 – 2 reps @ 65%
*Set 7 – 1 rep @ 70%
For these sets, the goal is to keep the barbell in your hands and complete the reps effeciently and unbroken.
C. For time:
60 Wall Ball Shots (20/14 lbs to 10′ Target)
30 Calorie Row
15/10 Muscle-Ups
Rest until the running clock reaches 10:00, and then repeat once more.
D. Three sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Banded March x 2 minutes
Rest 30 seconds