WOD
“Leftovers are for quitters”
Teams of 2 For Time
50/40 Calorie Row
50 Handstand Push Ups (OR Scale 30 Strict Handstand Push Ups)
50/40 Calorie Row
50 Deadlifts 225#/155#
50/40 Calorie Row
50 Handstand Push Ups (OR Scale 30 Strict Handstand Push Ups)
50/40 Calorie Row
WOD
“Partner Helen”
Teams of 2 For Time:
3 Rounds
400m Run (together)
42 Kettlebell Swings 55#/35#
24 Pull Ups
*Break up inside work however you see fit.
WOD
“Turkey & Touchdowns”
Teams of 2
AMRAP 30 Minutes
300' Dumbbell Front Rack Carry 50s/35s
50/40 Calorie Air Bike
300ft Synchro Lunge Walk
*Score is round + reps. Each 25' of DB carry and Lunges = 1 rep. Each round has 74 max reps for men and 64 for women
Strength
Deadlift 1x1
Build up to a Heavy Deadlift
12-15 minutes
WOD
“Gobble ‘til you wobble”
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters 45#/35#
12/10 Calorie Row
10 Burpee over Rower
*Score is total time of all 5 sets
