TEAM WOD
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
*One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
TEAM WOD
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
*One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
A. Every minute, on the minute, for 6 minutes of:
Sumo Deadlift x 2 rep @ 75%
B. Deadlift
*Set 1 – 4 reps @ 60%
*Set 2 – 6 reps @ 70%
*Set 3 – 6 reps @ 80% (up 2% from last week)
Rest 2-3 minutes between sets
C. Five sets for max reps or calories of:
60 seconds of Russian Double Kettlbell Swings (16/12 kg KBs)
60 seconds of Kettlebell Shoulder to Overhead (16/12 kg KBs)
60 seconds of Front Racked Kettlbell Lunge (16/12 kg KBs)
60 seconds of Assault Bike or Rowing
60 seconds Rest
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Three sets of:
Run 800 Meters @ 1-Mile PR pace
Run 400 Meters @ 60%
Rest 5-6 minutes