Strength
EMOM x 12 MINUTES
MIN 1 - :15 Active Hang + :15 Kip Swing
MIN 2 - 5-10 Strict Gymnastics Pulls*
MIN 3 - :45 Bike (EZ)
*Gymnastic Pull Options...
Ring Row
Vertical Ring Row
Elevated Ring Row
Strict Pull-Up
(No Measure)
WOD
AMRAP x 15 MINUTES*
4-6-8 and so on...
Box Jump Overs 24"/20"
Ring Rows
Box Dips
*Complete a :30 DBL KB FR Hold 55#/35#after each round.
(Score is Reps)
WOD
IN TEAMS OF 2...
FOR TIME*
Team Run 1 Mile**
120 Back Squats (Team Choice)***
120 KB Swing 55#/35#
120 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.
**All running must be completed together.
***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.
WOD
IN TEAMS OF 2...
For Time:
AMRAP x 20 MINUTES*
100/80 Cal Row
100 KB Swings 55#/35#
100 Box Jump Overs 24"/20"
*P1 works while P2 rests, split work as needed.
WOD
In Teams of 2
AMRAP x 25 MINUTES
8 Pull-Ups
10 Hand Release Push-Ups
12 KB Swing 55#/35#
*Athletes take turns doing full rounds.
(Score is Rounds + Reps)
