WOD
In Partners, for Time:
400m Partner Run
50 Back Squats 95#/65#
50 Shoulder to Overhead 95#/65#
400m Partner Run
50 Pull-ups
50 Push-ups
400m Partner Run
50 Box Jumps 24"/20"
50 Kettlebell Swings 55#/35#
400m Partner Run
*Split work as needed.
**5 Burpee penalty to the partners handing work over to other partner for switching work
Strength
Power Clean & Jerk 8x4
8 sets of 4 Power Clean and Jerks (1 set every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
WOD
"Scrabble"
EMOM 16:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings 55#/35#
Minute 4: Rest
Score = Single Unders + Kettlebell Swings for each of the 4 sets
Strength
Deadlift
Build up to a Heavy Deadlift
10-12 minutes
WOD
"Summer Olympics"
For Time:
42 Kettlebell Swings 55#/35#
21/16 Calorie Air Bike
30 Kettlebell Swings 55#/35#
21/16 Calorie Air Bike
18 Kettlebell Swings 55#/35#
21/16 Calorie Air Bike
Strength
Front Squat
Build up to a Heavy Front Squat
10-12 minutes
WOD
"The Hunger Games"
For Time:
30-24-18-12-6
Kettlebell Swings 55#/35#
V-ups
10-8-6-4-2
Box Jumps 30"/24"
