100/70 cal row
70 thrusters 95/65
40 Sandbag ground to over the shoulder - every 10 reps each partner needs to carry the sandbag 50 feet
1 rope climb
10 KB swings 53/35
10 push ups or handstand push ups
10 wall balls 20/14
hang power snatch 95/65
400m run after each round (row if too cold)
Complete as many rounds as possible, at 80-85% intensity, in 20 minutes:
50 Foot Reverse Sled Drag (heavy)- attach the straps to the small sleds- this distance is one length of the gym from the garage door to the wall ball wall.
400 Meter Row
10 Renegade Rows 35/20 20/15 *row left, row right, push up*
15 Box Jump Overs (24/20″)
WOD- when a workout has rest in between rounds, we should be able to push the speed on each section of the workout. Always record times for rounds- makes you try harder.
12 box step ups while holding a plate to the chest 25/15#
2 rope climbs
*record your slowest time on the board
WOD- lighter weight on the barbell makes this a great wod to push each round. Try unbroken sets.
10 power snatch 115/75 95/65 - nothing heavier
10 S2OH 115/75 95/65
WOD- this is a mix of endurance because the wod in total is longer, but you need to be able to keep moving quickly with the 2:00 window.
3 Rounds (18:00 total running time)
0:00- 2:00 running clock
remaining time is max reps hang squat cleans 115/75 95/65 75/55
2:00- 3:00 rest
15/10 cals bike
remaining time is max reps HSPU- strict or kip or piked from a box or in the downward dog position
5:00- 6:00 Rest and start over