wod #3

Warmup: Ride, row, or rope for 5 min (get a sweat going)

3x
10m high knees
10m butt kicks
10m high kicks

Then

4x

10x push-ups then immediately into a 50m sprint

Then in teams of two

400m mixed carry: one person carries a 80lbs sandbag, the other farmers carry 50/35lb
if either is dropped, person must switch item(s) with partner

100 box jumps
100 slam balls
100 burpees

1- 15' rope climb per person

reps are equally divided between partners, with one person working at a time.

Wod #2

Workout: Sandbag Sprints

5 min row, ride, or jump rope

Then

2x

10m High knees
10m Butt kicks
10 High kicks

Then

Sandbag sprints x 5


Athlete starts flat on his back w/ 80#lb sandbag. Proceeds through sandbag get-up and sprints 50m, performs 4 sandbag cleans, sprints 50m, sheds sandbag and sprints out remaining 50m. Perform 5x with approximately 3 min rest between sets.

Then

30/30 Push press @ 25 lb dumbbells

Athlete Push presses for 30 seconds, then locks out overhead for 30 secs. 4 sets totaling 4 minutes of work is performed with no rest.

Workout 1

Workout: Interval Sprint/ Kettle Bell Swing Test

Warmup:

500m row
400m run

Tabata Mash-up (8 intervals; 20 sec work, 10 sec rest)

Kb swings/ Mountain Climbers

Then

Interval Spring/ Kettlebell test - 7 min, intervals 10m-50m

(looks like - 10m sprint - 1 swing, 20m sprint - 2 swings....50m sprint- 5 swings, 10m sprint - 6 swings...)

Score = highest swing round completed

Then

100m Overhead lunge w/ 45lb plate.