Saturday, 4 September WOD

Warm-up

  • 2:00 Machine
  • 10 KB Russian Swings
  • 10 Push Ups
  • 10 Kip Swings
  • 1:00 Machine
  • 10 KB Swings
  • 5 HSPUs
  • 5 Burpee Pull Ups

PARTER WOD:

  • For time: Row, 5000 m
  • 2 rounds of:
    • 120 Kettlebell Swings, 53/35 lbs
    • 80 Handstand Push-ups
    • 40 Burpee Pull-ups
  • Row/Ski Erg- alternate every 250 m
  • Burpee Pull-ups / 30 Burpee Muscle-ups
  • Complete in teams of 3. One partner is on the rower/ski erg while the other two are completing the 2 rounds. SWITCH. If either the machine or rounds get done first, all 3 members can work on remainder together switching however.
  • Scaling Options: Scale to a Kb weight that you can do 15-20 reps at a time with. Scale to regular push ups instead of HSPUs. Scale to burpee pull ups choosing a lower bar to jump to.
  • Time Cap: 35 mins

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