Warm-up Drills
I. Row 2:00
II. 2 Rounds
5 x KB Sumo Deadlift (24/16kg)
5 x KB Sumo Deadlift High-Pull (24/16kg)
10 x KB Goblet Squat (24/16kg)
5R+5L x 1-Arm KB Push Press (24/16kg)
III. Mobility
Impact/Focus: HSPU & Pistol EMOTM
Every minute on the minute for 10:00 execute the following workload
1 x Deficit Handstand Push-up
1 x Pistol (R+L=1 Rep)
Post scores to comments.
“Bounding”
In teams of 2 athletes complete as many Rounds/Reps as possible in 12:00 of
Row 200m
10 x Bench Press (BWx.75/.5)
10 x Wallball
Notes: Only one athlete works at a time.
Post scores to comments.
“Ratios”
In teams of 2 athletes complete the following for time with one athlete working while their partner rests. Each athlete is responsible for half the workload below.
10 x Rope Climbs
20 x Clean & Jerk (135lbs)
15 x Burpee Jumping Pull-ups
60 x American KB Swings (32/24kg)
60 x GHD Sit-ups
15 x Overhead Squats (135/95lbs)
20 x Slammies (40/20lbs)
10 x Muscle-ups
Notes: Inside the parenthesis is a challenging rep/workload split that each teammate must accomplish before switching out
Post scores to comments.
Peter & Gollum
Part 1: 3 rounds
Part 2: 26:42 Assortment of weights.
pt 1. 5 or 6 rounds
pt.2 32 mins completed- mostly RX- 85lb OH Squat
my partner was Davidian
Chase + Ashley
Part I:
7 rounds + Row/6 bench press (155/85)
Part II:
27:08
~Chase