Marathoners
Short intervals: 60s on, 60s off until pace/form deteriorates
WOD
10 min EMOM: 2 power clean and jerks @70% of 1RM
Then
8 min AMRAP: 9 GHD sit-ups, 6 overhead squats (95/65)
Others
Strength: Work up to find 1RM shoulder press
WOD: 2 rounds for time of-
10 shoulder press (115/75)
50 double-unders
10 push press (115/75)
50 double-unders
10 push jerk (115/75)
3 RFT
20 Cal Row
5 Single Arm Overhead Squat each arm
10 Russian Kettlebell Swings, moderate weight
then…
10 MIN AMRAP:
100’ Farmer Carry, 70/53 lbs each Hand
5 Box Jumps, 40/30”
Farmer Carry should be a weight you can handle unbroken the whole time.
Box Jumps should be high but doable at consistent rate.
2 Rounds for Time:
12 Back Squat (165/115)
10 Burpees
9 Front Squats (165/115)
10 Burpees
6 Overhead Squats (165/115)
10 Burpees
(from CFTY 10/2)
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
Edstone crew getting after it! Well done!
WOD 1 (2 pts): Randy
For time:
75-lb. power snatches, 75 reps
