Workouts

Sat Partner WOD – 45 Min Cap1 mile run (alternate 200s) RX+ Farmers Carry 800m(alternate 100s) 10 rounds – alternate rounds – (1 partner does all

Sat Partner WOD – 45 Min CapWith a partner-alternate rounds10 Rounds200m Run9 Pull Ups – RX+ 3 Muscle Ups10 Rounds100m Run9 Single DB Push Press –

Sat With a partner – alternate exercises 12 Rounds – 40 Min Cap10 Pull Ups – RX+ 4 Muscle Ups10 DB Hang Clean and Jerk – RX+

Sat  400m KB Run (70/53)100 Pull-ups100 Box Jumps (24/20)100 Sit-ups100 KB Swings (70/53)100 Air Squats100 Push Press (95/65)400m KB Run Fine PrintThe KB must never

Sat July 15 120 KB Swings 70/53120 Cal120 TTB120 Cal on a different device120 Wall Ball 20/1412x100m Run — RX+ Run w/ a dball or

Sat July 8 “Adam Brown” – Partner Style Break up the reps as needed1 Barbell per group, change weights between exercises Two rounds for time of:  24

Saturday  With A Partner50 OverHead Squats 95/65 – Should be quick and easy50 Sandbag/Dball Cleans 100/70 -These will take awhile50 Shuttle Runs – 2500M Total(P1

Sat June 24 Partner 1 works for 2 minutesPartner 2 works for 2 minutes40 Min CapAt the start of each 2 Min cycleRun 100m then

Sat June 17 40 Min Cap:With a partner1 Mile Run (1 runner at a time)Then3 Rounds:20 Snatch 115/8520 Burpee Over BarThen3 Rounds:20 Overhead Squats20 TTBThen3