partnerwod
for time with a partner
160 double unders
160 abmat sit ups
160 double unders
160 db push presses 15/22.5
160 double unders
400 m db farmers carry
note: split the work as desired
use two dumbbells
wod
every 2:00 for 8 rounds
5 deadlifts
10 wall-ball shots 6/9
note: athlete’s choice for deadlift load (empfohlen) 84/125
pre workout
4 sets
3 deadlifts
note: build to a heavy set of 3
wod
on a running clock
at 0:00
15-12-9-6-3 reps for time of
toes to bars
double kb overhead walking lunges 16/24
at 12:00
15-12-9-6-3 reps for time of
calorie row
lateral burpees over the rowing machine
wod
for time
15 box jumps 30 in
400 m run
20 box jumps 24 in
400 m run
25 box jumps 20 in
400 m run
post workout
8 sets
:20 hollow hold
:10 rest