0. Skill Kettlebell Movement Prep2 sets, performed with one pair of kettlebells:Double Kettlebell Sumo Deadlift x 10 repsDouble (or single) Kettlebell Swing x 10 repsKettlebell Front Rack Carry x 25meter Kettlebell Front Rack + Overhead Carry x 25 meter, left (keep kettlebell front rack hold on right side, press left overhead)Kettlebell Front Rack + Overhead […]
In teams of 2, complete the following for time: ( timecap 40 min)2000 Meter Relay Row 1600 Meter Run Together120 Single-Arm Dumbbell Thrusters 80 Toes to Bar or V-Ups 40 Strict Pull-Ups 20 Wall Walks Partner wh0 is not working: 1st 8 min / heavy DB Farmer carries 2nd 8min / running together3rd 8min / […]
A. Strength4 setsFront Squat3.3.3 cluster sets20sec rest between rep sets2min rest between sets B. Conditioning (22 min timecap) With a partner, 5 rounds for time of:24 double-unders (each)19 toes-to-bars (total)8 double dumbell hang clean thruster (total)400-m run (together)
1. 7min amrap10 db snatch10 box jump over2min rest 2. 7min amrap10/10 db push press10 single db weighted box step over2min rest 3. 7min amrap10 single db goblet squat10 lateral burpee over db2min rest 4. 7min amrapmax reps sandbag lunge every time you break 10 down ups
A. Deadlift with 2s pause at knee height 3-3-3-3 B. In Teams of 2, 3 Rounds for time of: 800m Run(both simultaneously) 400m Partner Carry(only one working, switch when needed) 30 Lateral Burpees over the partner(only one working, switch when needed) Rest exactly 3 minutes after each round.
3 EMOMs for 24 minutes + buyout From 0:00-7:00, EMOM:6 DB Squat Snatches6 Burpee Pullups then From 7:00-15:00, EMOM:Minute 1: 200 meter RunMinute 2: 12 Toes-to-BarsRepeat 4 x then From 15:00-24:00, EMOM:Minute 1: 15 Sandbag FR Front Squats Minute 2: 10 Sandbag Push Presses Minute 3: 5 Sandbag/slamball Cleans Buyout: 100 calories on ergo
In Teams of 2, for time:800m Run (each, work simultaneously)400m Walking Lunges (each, work simultaneously)90 Deadlifts 100/70kg(total, only one partner working at a time, switch whenever needed)400m KB Farmers Carry 2×32/24kg(only one partner working at a time, switch whenever needed)200m Broad Jumps(each, work simultaneously)
a. Prep for Wod: b. conditioningBuy-In: 20 BurpeesEMOM for 20 minutesMinute 1: 15/12 calorie RowMinute 2: 20/15 Plate Ground-to-Overheads (20/10 kg)Minute 3: 20/15 Sit-UpsMinute 4: 6/4 Devil Press Thrusters (2×16/12 kg)Minute 5: RestRepeat x 4 EMOM for 20 minutesMinute 1: 6 Kettlebell Deadlifts + 6 Kettlebell Swings + 6 Kettlebell Thrusters (24/20 kg)Minute 2: 50 […]