Friday, July 29th, 2022
General Warm-Up
Every 3 minutes on the minute x 4 rounds
30 second skipping
30 second assisted squat hold
30 second prayer stretch
Remaining time alternating turkish get ups
30 second skipping
30 second assisted squat hold
30 second prayer stretch
Remaining time alternating turkish get ups
Strength
Every minute on the minute x 6 minutes
3 gym length sandbag front carry / add 1 gym length each minute
Every minute on the minute x 6 minutes
odd minute russian twists
even minute supermans
3 gym length sandbag front carry / add 1 gym length each minute
Every minute on the minute x 6 minutes
odd minute russian twists
even minute supermans
WOD
Workout Format
Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
max reps overhead squat shared (135/95)
Rest 2 minutes
Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
Max reps thrusters shared (135/95)
Rest 2 minutes
Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
Max reps front squats shared (135/95)
*share the reps of barbell workout however you'd like
200m run together
10 burpees synchro
max reps overhead squat shared (135/95)
Rest 2 minutes
Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
Max reps thrusters shared (135/95)
Rest 2 minutes
Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
Max reps front squats shared (135/95)
*share the reps of barbell workout however you'd like