Team Tuesday!

Last Weeks Winner! 

Each week, we pick a winner for the day, but the winner is not based off of a score. The winners are picked by their “Super Cool Team Name!” 

This weeks winners = Practice Safe Sets 

 

 

 

Pre Warm-Up

2 Rounds 

15cal on AB – HARD

10 Lunges 

5 Burpee

+

2 Rounds 

20sec Jump rope 

10 Thrusters w/empty barbell 

10 cal Row 

 

Warm-Up

Dynamic 

Jump Rope Drils 

 

*Teams Of 2 – Grab your buddy or just show up and we will find you a friend! 

Session #1

10min AMRAP 

3 Burpee Box Jump Over @ 24/20 

3 Deadlift @ 225/155

6 Burpee Box Jump Over 

6 Deadlift 

9 Burpee Box Jump Over 

9 Deadlift 

12 Burpee Box Jump Over 

12 Deadlift 

Etc….Keep climbing the ladder 

 

 

Session #2 

For Time: 22min Cap

Buy In = 800m Relay (each athlete runs 400m)

Then:

40 TTB – While partner holds barbell overhead 

50 DU

30 HSPU – While partners hangs from rig 

50 DU

40 Alternating DB Snatch – While partner holds barbell overhead 

50 DU

30 Front Squat @ 135/95 – Partner holds handstand 

 

Cool Down 

1.) 5min row – moderate 

2.) 2min pike stretch 

3.) 1min split practice on each side 

2018-10-07T21:11:32+00:00October 7th, 2018|WOD|