TEAM WOD
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)
SPORT
A. Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last week’s session by 5-8% and use that load for all 6 minutes.
B. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last week
D. Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups
Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.
Five sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4 minutes