Warm-up
Coaches Choice
MetCon
3 Rounds For Time:
Partner A - 500m Row
Parnter B - 100ft. OH Walking Lunges, 55/35lb DB
(keeps DB overhead for the duration of Partner A’s row)
-then-
Partner B - 500m Row
Parnter A - 100ft. OH Walking Lunges, 55/35lb DB
(keeps DB overhead for the duration of Partner B’s row)
-then-
400m Run (together)
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One full round requires that both partners row 500m, perform 100ft. of lunges, and run 400m. Complete a total of 3 rounds, such that each partner rows 1500m, lunges 300ft., and runs 1200m.
OPEN GYM
Warm-up
30 Banded Good Mornings
100ft. KB Farmer Carry (light)
100ft. Double KB OH Walk (light)
Strength
Choose ONE of the following based on perceived weaknesses
A. Strict Press 2×10
-then-
Every 3 Minutes for 12 Minutes:
5 Reps - AHAP
B. Power Snatch 5×5 @80%
(drop and Reset)
MetCon
Kettlebell “Diane”
21-15-9 Reps For Time:
Deadlift, 70/53lb KB's
Handstand Push-ups
Scaling
-less weight on KB's
-sub DB push press for HSPU's
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 4 Rounds For Time:
50/40 Calorie Row
1min. Rest
B. 4 Rounds:
Max Stone, D-ball or Sandbag Hold, 150/100lbs
2min. Rest