WOD

In Teams of 2 (1 working / 1 resting)

Run 400 M together 

14 Rounds 

4 KB Swings 

8 Box Jumps

4 Burpees 

*I go, you go

Run 400 M together 

14 Rounds 

4 Hang Double DB/KB Snatch (scale will be 1 DB/KB)

8 Wall Balls

4 Burpees 

Run 400 M together 

*I go, you go

*You are running just 3 times in this workout

*32 Minute Cap

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This will likely be more of a 32-minute AMRAP than trying to finish the 28 rounds for time unless both of you can sustain an under-1 minute pace per round and maintain urgency on the run. Put some thought into who will run on less/more rest and who will perform the inside-work on more/less rest. Intensity is the goal today, not weight!

10 Rounds 

3 Clean and Jerk (165/115)

6 Chest to Bar Pull Ups 

9 Bar Facing Burpees

*20 Minute Cap (strict)

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Classic Crossfit. A heavy barbell, gymnastics, and engine. If you want to keep progress within Crossfit as simple as possible, this is where it’s at.

100 M Run or Row

40 Wall Balls 

40 One Arm DB Push Press (20 R / 20 L) 

100 M Run or Row

2 Minute Rest 

200 M Run or Row

32 Wall Balls 

32 Alternating DB Snatch

200 M Run or Row

2 Minute Rest

500 M Run or Row

24 Wall Balls 

24 One Arm DB Push Press (12 R / 12 L) 

500 M Run or Row

*25 Minute Cap

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Whether you run or row, take it back a notch on the initial one that starts off the round. Allow that to prep you rather than tax you. If you have enough left in the tank for the one that ends the round, go for it knowing you get that 2 minute rest after. The WB/PP combo is going to be repetitive on the shoulders and upper back. Be smart with how many wall balls you do unbroken, you’re gonna need to be strong when the DB comes in. This will be very hard to finish.

10 Rounds

20 Double Unders

3 Strict Pull Ups

6 Push Ups

12 Sit Ups

20 Double Unders

1 Minute Rest

*25 Minute Cap

Each round is a sprint-pace

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We don’t want you at the jump rope for more than 20 seconds per trip, so if you want to work on DUs, cap yourself at 20 seconds of work per. The 3-6-12 should be capable of being finished under 1:00 pre-workout. If not, try to scale a bit so you can attack each interval HARD.

Part 1:

Every 2:00 / 5 Sets 

10 Back Squats

*Aim for weights between 50-70%

Part 2:

8 Minute AMRAP

5 Shoulder to Overhead (155/95) – from the ground

5 Burpees 

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10 Back Squats with an extra breath at the top can take north of 30-40 seconds. You won’t be getting enough rest here to get near a 10 rep max or anything near it. Don’t go down that path. Just feel a decent enough weight that makes you really focus on solid, stable positioning over and over. Part 2 is going to get heavy enough where you really don’t need to approach the burpees with high intensity. You are going to feel this everywhere and 8 minutes with 2 movements will feel long. Take a few extra breaths early on before picking that bar up.

Part 1:

2 Sets

500 M Row for time

Rest 2-3 minutes between sets 

*Record fastest set 

Part 2:

AMRAP 14

30 Alternating DB Reverse Lunge

30 Alternating Hang DB Snatch

30 Toes to Bar 

15 DB Goblet Squats 

20 Alternating DB Reverse Lunge

20 Alternating Hang DB Snatch

20 Toes to Bar 

10 DB Goblet Squats 

10 Alternating DB Reverse Lunge

10 Alternating Hang DB Snatch

10 Toes to Bar 

5 DB Goblet Squats

200 ft Handstand Walk (Scale = Bear Crawl)

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The row should be an all out effort and if it is. you can use that information for a lot of our workouts that include the C2. Go all out on this, it should hurt. Part 2 will challenge your midline integrity across the board. You’ll feel your lungs burning, but pay attention to how stable and consistent your midline is stabilizing.

 In teams of 2 (1 working / 1 resting)

12 Minute Rep Ladder (increasing by 4’s)

4 KB Swings 

4 Handstand Push Ups (or half the reps strict)

4 Cal Row 

5 Minute Rest 

12 Minute Rep Ladder 

4 Hang Power Snatch (75/55)

4 Wall Balls 

4 Burpees 

*Record total reps from workout 1 / total reps from workout 2

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The 4-rep increases per set are going to make these sets per-movement really big in a hurry. Keep the sets small and constantly rotating so you don’t reach that nasty redline phase too quickly. All weight moved today should be light.