wod-saturday
WARM UP
2 ROUNDS
  • 5 Inchworm
  • 5 Push ups
  • 10 Prisoner Squats
  • 10 Alt Samson Stretch
  • Lateral walk with band at your ankles (10L / 10R)
WITH A PARTNER
BUY IN:  RUN 2 MILES, YOU GO I GO, 400M AT A TIME (EACH PARTNER RUNS 1 MILE)
THEN
5 ROUNDS with YOUR PARTNER, YOU GO I GO, COMPLETE EXERCISES IN ORDER
  • 20 ALT KB CLEAN + JERKS (GOBLET SQUAT)
  • 20 ALT FRONT RACK KB LUNGES (ALT LUNGES)
  • 20 PUSH UPS
  • 20 FOOT BEAR CRAWL
  • 20 IN OUT PLANK
  • 20 OBJECT BURPEES
CASH OUT:  RUN 2 MILES, YOU GO I GO, 400M AT A TIME (EACH PARTNER RUNS 1 MILE)
SOLO:
BUY IN:  RUN 1 MILE
THEN
5 ROUNDS
  • 10 ALT KB CLEAN + JERKS (GOBLET SQUAT)
  • 10 ALT FRONT RACK KB LUNGES (ALT LUNGES)
  • 10 PUSH UPS
  • 10 FOOT BEAR CRAWL
  • 10 IN OUT PLANK
  • 10 OBJECT BURPEES
CASH OUT: RUN 1 MILE
CORE
30-20-10
  • X + Os
  • Plank Jacks
  • Russian Twist