wod
3 sets for total time
800/1,000 m row
note: rest 3:00 between sets.
post workout
4 sets
20 sec russian twists 6(9
10 sec rest
20 sec weighted sit ups
10 sec rest
note: use a medicine ball or db
partnerwod
3 rounds for time
800 m run with a medicine ball 6/9
24 power snatches 47/70
note: athletes run together and switch as needed on the snatches.
the medicine ball doesnt touch the ground until the workout is over.
if the medicine ball touches the ground, both partners complete 10 burpees before continuing.
wod
5 sets
on a 1:30 clock
30 plate hops 10 cm
15 KB goblet squats 24/32
max steps walking lunges in the remaining time
note: rest 1:30 between sets
post workout
1 set
400-m single kb front rack walk
note: switch arms as needed.
wod
5 rounds for time
500 m row
5 squat cleans 65/93
