Warm Up:
Air Bike
4 X :20 on :10 off
50 squats
Strength:
Push Jerk
3-3-3-2-2
WOD:
50-40-30-20-10
Double Unders
Situps
Pushups
20 min time cap...
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Team Endurance
No Hero Wod today, instead we will do a team endurance workout...lotsa fun!
For time:
Partner A: Row 1500m
Partner B: Run 1200m
Partner C: Work Couplet Couplet 1: 3 rounds 20 Thrusters 45/35 20 Pull ups Couplet 2: 3 rounds 20 wall balls 20 burpees Couplet 3: 3 rounds 20 KB Swings 53/35 40 Double Unders So, 3 person team. 3...2...1.. GO, P1 Row as P2 Runs...
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Partner B: Run 1200m
Partner C: Work Couplet Couplet 1: 3 rounds 20 Thrusters 45/35 20 Pull ups Couplet 2: 3 rounds 20 wall balls 20 burpees Couplet 3: 3 rounds 20 KB Swings 53/35 40 Double Unders So, 3 person team. 3...2...1.. GO, P1 Row as P2 Runs...
Partner Wod Sucka Slap
Partner WOD "Sucka Slap"
For time:
1-2-3-4-5-6-7-8-9-10
Front Squat 95/65
Burpee Box-Jumps 24/20
Unbroken Shoulder to Overhead 95/65
– bar can rest anywhere but on the ground
Relay style:
Partner 1 does a Front Squat, partner 2 does a front squat. Partner 1 does a burpee box jump, partner 2 does a burpee box jump, partner 1 does a STOH, partner 2 does...
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Pew Pew
Warm Up:
Pull Up Progressions (for those with programs, this is your time to work your programming)
or
2 rounds
5 strict Pull-ups
8 HSPU
15 Hollow Rocks
Strength:
Strict Press
Accumulate 60 reps at 50% of your 1RM. As fast as possible.
For total reps:
1:00 KB swing, 70#/50#
1:00 double unders
1:00 burpees
2:00 KB swing
2:00 double unders
2:00 burpees
3:00 KB swing
3:00 double unders
3:00 burpees...
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