Author Archives: Keith Nelson

5 rounds:

1 Turkish get up R

1 Turkish get up L

10 Ab wheel roll outs

15 heavy kb swings

 

then

 

With a buddy:

20 minutes:

Row or Bike for total calories switching every 25 cals.

 

Weightlifting:

Power snatch

4×3@70%

 

Power clean

4×3@70%

 

5 rounds:

5 weighted pull ups

10 DB Push presses

15 KB swings

EMOM 20 minutes:

Odd: 2 Sumo Deadlifts @70%

Even: 5 handstand push ups

*Stick to the percentage. The weight should feel light. Move it fast!  We will be hitting a max next week!

 

then

 

4 RFT:

10 Pull-ups

15 Thrusters

30 Double unders

 

Weightlifting:

Back squat

5×3@75%

 

Snatch

5×2@75%

 

Clean and jerk

5x(2+1)@75%

 

Snatch pull

5×3@80%

 

 

5 rounds:

1 Turkish get up L

1 Turkish get up R

15 ab wheel roll outs or hollow rocks

15 heavy KB swings

 

then

 

For time, with a partner:

Partner A: Row 1,000 m

Partner B: Row 1,000 m

Partner A: Row 800 m

Partner B: Row 800 m

Partner A: Row 600 m

Partner B: Row 600 m

Partner A: Row 400 m

Partner B: Row 400 m

Partner A: Row 200 m

Partner B: Row 200 m

Record total time.

WOD:

5 rounds:

1 Turkish get up R

1 Turkish get up L

10 Ab wheel roll outs

*Go as heavy as good positions will allow

 

then

 

With a buddy for 20 minutes:

Row 500 m, then switch buddies. Your score is the total distance rowed in 20 minutes.