A. Four sets of:
Back Squat x 8-10 reps
Rest 20 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds
B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press
6 Box Jump-Overs
9 Kettlebell Swings
A. Every two minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep
Build over the course of the 8 sets to today’s heavy single.
B. For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees
A. Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with 1 Second Pause at Knees + Power Clean + Power Jerk
Build to today’s heavy over the course of the eight sets.
B. Six sets of:
Front Squat x 2-3 reps
Rest 3 minutes
C. Every 5 minutes, for 20 minutes (4 sets) for times:
9 Muscle-Ups
15 Burpees to Target 6″ Above Reach
21 Wall Ball Shots (30/20 lbs)
Rest 5 minutes, and then…
D. When the running clock reaches 25:00…
Complete rounds of 21, 15 and 9 reps for time of:
Rowing on Concept 2 (for calories)
Strict Handstand Push-Ups
warm up:
2x
row 250m=> 10 grasshoppers=> 3 BIG broad jumps=> 25 jumping jacks
skill:
press
(focus on path of the bar and being hollow)
*progressions from hollow holds on floor to using unweighted bar)
WOD:
Relay Madness
Relay 1:
shuttle run (at each market the athlete must “press an object 3x)
Relay 2:
25m broad jump relay
Relay 3:
25m skip forward and back pedal
Game & Snack