Wod will be posted by 8am Saturday
3 Rounds
10x Star Burst Burpees
10x Banded Good Mornings
30 Single Unders
AMRAP 22 Mins
200m Run (45/25)
22 Burpees
22 KB Swings
22 Double Unders
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
12 Minute Running Clock
You should have about 15-20 Minutes to attempt.
Three, three minute rounds with a minute rest in between:
10 Pull-ups
10 Wall Balls
Max Double Unders
Your score is your total number of reps completed. So if you get 5 double unders your score is 25.
*Rx+ is with a vest.
Row 800m
10 Superman to Hollow
10 PVC Pass Thru
Quad Smash Empty Barbell
10 Behind the Neck Presses (Jerk Grip)
10 Overhead Lunges (in place)
8 rounds
20 Seconds of Double-Unders
10 seconds Rest
Can Be Split Jerk
8 Rounds
20 Seconds Max Pushups
10 Seconds Res
Today will be easy for some, in which case you had better boogie. Today might be very difficult for others. If you finish early, be sure to consider what its like to be lapped by faster Turn 2 Teammates. Have you ever been the last one to finish a workout? I have. I was way out of shape. Back in the day people would run your last run with you. They would do your last burpees with you. Not faster than you, (they didn’t try and beat you twice) but they encouraged, motivated, in a “we’re all in this together” sort of way.
As a client, it is easy to blow off a coach. Afterall, “Its their job to encourage you,” however, when your fellow classmates gather around and start encouraging you. There is a surge of adrenaline. And that which you didn’t think possible now becomes something you force your body to do. When you may not want to finish you start to notice that the people around you actually care that you do finish, and get to enjoy the thrill of victory over that silly challenge that the coach threw up on the board and called it a workout. And you start to look forward to the next one.
And before you know it, you are the person helping new people finish. And it feels good to be on either end of that spectrum.
8x 10m Shuttle Runs Forward & Backward
8x 10m Side Shuffle
10 Burpee High Fives with a Partner
Medicine Ball Toss with Partner:
-20 Left Foot Forward
-20 Right Foot Forward
-20 Chest Pass
-20 Soccer Inbound
-20 Backward Overhead Toss
For TIme:
300m Run
10 Burpees
50 AbMat Situps
300m Run
10 Burpees
40 AbMat Situps
300m Run
10 Burpees
30 Ab Mat Situps
300m Run
10 Burpees
20 AbMat Situps
300m Run
10 Burpees
10 AbMat Situps
Pause 2 seconds at each position: below the knee, mid-thigh, down position, high hang position, then retrace back down
work up to 125%-140% of your 1 rep max snatch
Run 400m
20m Walking Lunge
10m Samson Stretch
10m Spiderman Stretch with reach back quad stretch
Air Assault Calories (20/16)
4 Inch Worms
21-15-9-15-21
Box Step Ups (24″20″) 50#/35#
Dumbbell Hang Power Cleans 50#/35#
Seated Dumbbell Press 50#/35#
Couch Stretch 1 min each side
Air Assault/Row Conversational 4
AMRAP 10 Minutes:
5 Thrusters (135#/95#)
10 Toes to Bar
2 Rounds
100 Single Jump Ropes
5 Shoulder Activations while hanging
10 V-Ups
5 Overhead Squats empty barbell
5 Thrusters Empty barbell
Record your heaviest 1 rep, use the notes section to record all weights for each set.
