Teams again

 

In teams of three complete the following in any order.

If you have a 20 lb weight vest wear it!!!!! or have partners place plates for exercises.

  1. 1 mile run each
  2. 200 ring rows total(one person working at a time)
  3. 200 push ups total(one person working at a time)
  4. 200 KB swings total (one person woking at a time)
  5. 400m overhead carry each #45/#25

Teams and stations

 

In teams of 2 complete the following 8 minute stations

  1. 20 Handstand Push Ups- Partner rows until complete
  2. 200m run- Partner does 95/65 Clean and jerk until complete
  3. 20 Burpees- Partner does double unders until complete
  4. 4 X sled push- partner does plank until complete 

Romanian Deadlift

Romanian Deadlift

4-4-4-4-4

WOD

15 Min AMRAP

8 Knees to Elbow

10 KB front squats R/L 53/35

200m run

Power Push

 

SUPERSET 

  1. Kneeling Medball chest pass 3 X 8 reps
  2. Hand over hand sled rope pulls

WOD

3 rounds of 1 min intervals 10 seconds rest between exercises

  1. side plank reach throughs R
  2. foam roller tuck ups with pause
  3. side plank reach throughs L
  4. windshield wipers on the floor

Rounds for Time

 

4 Rounds for time

600 m run

11 Thrusters 135/95

13 quarter Turkish get ups R/L

15 Push Press 95/65

17 C2B pullups

 

Hang power cleans

 

Hang Power Cleans

5-5-3-3-2-2

Supplementals

2 sets

  1. Double KB front squat 10 reps
  2. Double KB suitcase deadlifts 12 reps

WOD (compare to 4/2/15)

8 rounds for time

6 push ups

6 deadlifts 185/135

6 lateral jumps over the bar

 

Upper push

 

Strict Press

6-6-6-6

Supplementals

2 sets

  1. KB bent over row 10 reps R/L
  2. Medball dynamic push ups 8 reps

WOD

8 Min AMRAP

20 double unders

30 wall balls

5 single arm ring rows R/L

Get off the floor

 

In teams of 3 complete the following in any order.

You must complete exercise before moving onto another.

Team members can work simultaneously.

  1. 100 Turkish Getups
  2. 100 burpee pull ups
  3. 100 15 yd bear crawls
  4. 100 barbell rollouts
  5. 100 box jumps

Run forest run

WOD

800m run

then 3 rounds

40 KB swings 70/53

400m run

40 push ups

200m run

10 front squats 185/125

then 

800m run