A
3 Rounds
— 5 Inchworm w/ Push Up
— 10 Hang Muscle Clean
— 15 Cal Row
B
Burgener Clean x 3
21-15-9
— Burpee Pull Up
— Power Clean (185/135)
Goal: Sub 15 min
Midline:
— 50 PikeOn Rower Seat
— 50 Rower Walk Out
With a Partner
20 Minute AMRAP:
20 KB Swings
20 Box Jumps
Partner A Completes a 400m while Partner B completes as many rounds and reps of the above as possible. When Partner A returns, Partner B runs while Partner A picks up where Partner B left off.
THE WALK AROUND
Banded Hammie Stretch (2min/side)
Roll out Upper Back and Glutes (2min/each)
TESTING WEEK – CHECK YOUR EMAIL FOR SPECIFICS
TESTING WEEK – CHECK YOUR EMAIL FOR SPECIFICS
TESTING WEEK – CHECK YOUR EMAIL FOR SPECIFICS
TESTING WEEK – CHECK YOUR EMAIL FOR SPECIFICS
TESTING WEEK – CHECK YOUR EMAIL FOR SPECIFICS
3 Rounds:
200m run
10 Air Squats
10 push ups
10 Wall squats
10 Forward/back jumping jacks
10 Fire hydrant circles (each side)
10 Banded push press
For time
Partner WOD
400m Relay (each partner runs 400m)
60x DB Cleans
60x Squats
60x Sit-ups
60x DB Thrusters
60x Burpees
400m Relay (each partner runs 400m)
THE WALK AROUND
Couch Stretch (3 Minutes/side)
Pigeon Stretch (2 min/side)
3 Rounds
— 10 Banded Shoulder Press
— 10 Cal Row
— 5 Inchworm w/ Push Up
— 10 Band Good Morning
10-9-8-7-6-5-4-3-2-1
— Deadlift (275/185)
— Push Press (135/95)
Goal: Sub 15 min
A
Single Leg Deadlift
— 3 x 10/leg (light weight)
B
Roll/Smash Hammies/Upper Back
— 2 min each