Teams of 3
For Time (30 Minute Cap):
400m Sandbag Run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks
400m Sandbag Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks
400m Sandbag Run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks
*Same weight for all lifts and rounds
*Everyone runs, share the reps
Janelle Gabe and I talked this WOD with 75# 22:18 or something like that. Gabe is a gazelle even with the sandbag. Great workout! Thanks Ron
OG WOD
3 rounds
20 cal bike
10 front squat 135#
Time – 7:31
OG
Powerlifting
Bench Press
60 x 5
70 x 5
90 x 3
100 x 3
115 x 3
130 x 1
Bent over row x 12
55-75-85
Rear Laterals x 10
8-5-8#
Ring Push-ups to failture
9-9-9 reps
OG
T-spine + Shoulder MOB and Hamstrings
10 min AMRAP
– 1 deadlift @290#
– 5 T2B
– 10 HR Push Ups
Score = 6 + 5 HR Push Ups