WOD
"Highwaymen"
Every 2:00 (10 sets)
200m Run (75-80%)
*Score is slowest set
Accessory
Gymnastics Test: Pull-ups
Test one of the following:
* Level 1: The lightest band that you can perform one strict pull-up with
* Level 2: One set of max, unbroken strict pull-ups or chin-ups
* Level 3: Max weight strict pull-up 1RM
WOD
"American IV"
30:00 AMRAP
1000m Row
30 GHDs (Scale V-Ups)
20 Burpee over Rower
Accessory
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Strength
Back Squat 1x1
12:00-15:00
Heavy Single Back Squat
WOD
"June Carter"
15:00 AMRAP
2 Muscle Ups (Scale 2x Chest to Bar)
2 Back Squats 185#/125#
30ft Handstand Walk (15 feet out and back) (Scale 2 Wall Walks)
*Add 2 reps to the muscle-ups and squats every round
WOD
"Cash"
5 sets
2:00 AMRAP
8x50ft Shuttle Run
10 Clean and Jerks 95#/65#
Max Box Jump Overs 30"/24"
-Rest 1:00 Between sets-
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
