Warm Up:
One set of:
Run x 400m
Passive Hang on Pull-up Bar x 30 seconds
Kip Swing x 10 reps
Dive Bomber Push-up x 10 reps
youtube.com/watch?v=W9k8gu-Tq54
Single Arm Dumbbell Push Press x 10 per side
Two sets of:
“Depth Drop Series”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
youtube.com/watch?v=G0u_EpUHUXU
A.
In teams of two, complete for time:
2000 Meter Row*
Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.
When the running clock reaches 10:00…
In teams of two, complete for time:
800 Meter Run (together)
100 Thrusters (75/55 lbs)
Athletes may only perform thrusters while their partner holds a front-leaning rest position. Teammates may switch as frequently as they’d like.
When the running clock reaches 20:00…
In teams of two, complete for time:
800 Meter Run (together)
100 Push-Ups*
Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.
Leave a Reply