wod-saturday

WARM UP

3 Rounds / 10 reps each

  • Superman
  • Hollow Rock
  • Plank in / out
  • Plank shoulder taps
  • Air squats
  • Burpees

AS FAST AS POSSIBLE

WITH A PARTNER:

You go / I go on the weighted movements. RUN + BURPEE TOGETHER.

CASH IN:

2 ROUNDS (each partner runs twice)

  • PARTNER 1 RUNS 200m while
  • PARTNER 2 JUMP ROPES, DU until PARTNER 1 returns

THEN

  • 60 Deadlifts (135/95) or scale w KB or lighter weight or Alt Bulgarian split squat
  • 30 Burpees
  • 60 Front Squats (135/95) / Goblet Squats / Air squats
  • 30 Burpees
  • 60 Shoulder to Overhead / Dumbbell Thrusters / Alt KB GTO / Shoulder tap manmakers
  • 30 Burpees

THEN

CASH OUT

2 ROUNDS

2 ROUNDS (each partner runs twice)

  • PARTNER 1 RUNS 200m while
  • PARTNER 2 JUMP ROPES, DU until PARTNER 1 returns

ALONE

CASH IN:

2 ROUNDS

  • RUN 200m
  • JUMP ROPES, DU 1 MIN

THEN

  • 30 Deadlifts (135/95) or scale w KB or lighter weight or Alt Bulgarian split squat
  • 30 Burpees
  • 30 Front Squats (135/95) / Goblet Squats / Air squats
  • 30 Burpees
  • 30 Shoulder to Overhead / Dumbbell Thrusters / Alt KB GTO / Shoulder tap manmakers
  • 30 Burpees

THEN

CASH OUT

2 ROUNDS

  • RUN 200m
  • JUMP ROPE / DU 1 MIN