Partner WOD

60 Cal.
60 Wall Balls
60 Partner Situps (ball over box)

Run 600m (together)
60 Burpee Box Jump Overs
60 Partner Pushups

60 Cal.
60 Toes-to-bar
60 Burpee over Partner (plank)

Run 600m (together)
60 DB Snatches 22,5/15kg
60m Single Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min

20 kierrosta aikaa vastaan:

• 3 leuanveto
• 3 wall-ball (N 6kg - 2,75m / M 9kg - 3m)
• 3 leuanveto
• 3 käsipaino-thruster (N 2x15kg / M 2x22,5kg)

Jos käsipainoja ei saatavilla, käytä kahvakuulia.

"Baseline" for time:
500m Row
40 Air squats
30 Situps
20 Pushups
10 Pullups

15-20min Assault Bike

Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
Volume Work
Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

15 minutes Handstand Walk Practice
How did it go?

Warm up(10)
3rds
10 plyo jumps
10 heel grab
10 single leg deadlift

WRK(25)
WRK 7:00 REST 2:00 x3
400m run
15 russian kettlebell swings
10 hand release push ups
5 roll ups/reverse burpees(see demo below)

Finisher
50 double crunch
1:00 hamstring stretch

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Shoulder Press
Warm up/ build up sets as needed
3 repetitions at 70% of Weight*
3 repetitions at 80% of Weight*
Max repetitions at 90% of Weight*
*Weight based on Coach/Cadre recommendation

**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

For time
30 Rounds
1 Strict HSPU
2 bar muscle up
4 Burbee box over

TC 20min

4 rounds, 20sec ON-40sec OFF
1) 20sec Front Rack Hold (with
barbell)
2) 20sec Landmine Twist

RPE 3 to 3+