4 RFT:
200m farmer walk with kettlebell (1.5/1 pood)
20 medball cleans (40/20lb)
20 kettlebell swings (1.5/1 pood)
Category: .Your WODs
3 x 50m Sprints
Sled 90/50*
Rest as needed, then
4 Rounds for time of:
400m run
12 Power Snatch 115/80
*add 90/50 to the sled
12 Cal Row
12 Deadlifts (185/125)
12 Decline Pushups (feet on a 45# plate)
(attempt to complete each round successfully in the 3 minutes)
Strength:
Pause Squat 2-2-2-2-2
(7 second pause at the bottom of each rep)
Workout:
On a 10 min clock:
100 AbMat Situps
50 Burpees
100 Air Squats
-Max Double-Unders in remaining time
Warmup
2 rounds:
400m run
10 see saw press
10 right arm planking dumbell rows
10 left arm planking dumbell rows
10 dumbell walking lunges
10 ring rows
23 mountain climbers
WOD
6 rounds for time:
3 man makers (40/25)
50m waiter’s walk (overhead dumbell walk) (40/25)
100m shuttle run
*1 man maker = 1 push-up, 1 right arm row, 1 push-up, 1 left arm row, 1 thruster
5 rounds for time:
200 meter kettlebell farmer’s walk (53/35# each hand)
10 overhead squats (135/95#)
5 pull-ups
scale as needed