TEAM WOD
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Burpee Box Jump-Overs
9 Kettlebell Goblet Squats
TEAM WOD
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Burpee Box Jump-Overs
9 Kettlebell Goblet Squats
A. Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 70%
B. Deadlift
*Set 1 – 4 reps @ 60%
*Set 2 – 6 reps @ 70%
*Set 3 – 6 reps @ 78% (up 2% from last week)
Rest 2-3 minutes between sets
C. For time:
100 Front Racked Kettlebell Walking Lunge Steps (24/16 kg)
*Start the workout by performing 5 burpees.
**Perform 5 burpees every minute.
D. Two sets of:
32/24 kg Kettlebell Towel Carry x Max Distance
Rest as needed
GHD Sit-Ups x 20-25 reps
Rest as needed
Wrist Roll to Support x 10-15 reps
(on all fours with back in table top position, place the back of your hands flat on the ground, then push through back of your hand to rock up to your knuckles and stabilize on your fists)
Rest as needed
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Twelve sets of:
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace