January 23, 2016

a) Warm up –

In single file lines, between posts:

  • knee pulls there, 5 burpees
  • quad pulls back, 5 air squats,
  • side shuffle there, 5 push ups
  • side shuffle back, 10 dowel pass thrus
  • inch worm there
  • jog back

b) Partner wod – 40 min time cap

With a partner, perform the following for time:

  • 40 squat cleans – switch after every clean (155/125/100/75)
  • 75 T2B – switch after every 5
  • 75 Box Jumps (24/20) – see saw
  • 40 thrusters – switch after every 5 (pull plates off from bar) – (135/115/95/65)
  • 20 muscle ups – switch after every MU (scale: 3 pullups & 3 dips – switch after the 3s)
  • 75 burpees – see saw
  • 75 Double Unders – done together (scale: 20 attempts, or 225 singles – try and work on getting DU)
  • 150 standing front lunges – switch after every 10 (45/25# plate held overhead)

 

 

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