TEAM WOD
In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Dumbbell Man-Makers
60 seconds of Barbell Thrusters (75/55 lbs)
Rest 60 seconds
*Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).
TEAM WOD
In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Dumbbell Man-Makers
60 seconds of Barbell Thrusters (75/55 lbs)
Rest 60 seconds
*Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).
A. Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 65%
B. Deadlift:
Set 1 – 4 reps @ 60%
Set 2 – 6 reps @ 70%
Set 3 – 6 reps @ 76% (up 2% from last week)
Rest 3 minutes between sets.
C. Three sets of:
60 Calorie Assault Bike
40 Walking Lunges with 24/16 kg KBs in Farmer’s Carry
20 Burpee Box Jump Overs (24″/20″)
40 Kettlebell Swings (32/24 kg)
Rest 4 minutes
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Run 3 Miles @ 80% of your 1-Mile time trial pace
E.g., if your 1-mile PR is 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.