8am-10am: Open Gym
10am: Group WOD
Complete in teams of 2:
4-8-12-16-20 reps, for time of:
Dumbbell Snatch, 70/50 lbs
Box Jump, 24/20 in
Complete in teams of 2. Perform this in an “I go, you go” format. Athlete one does 4 snatch and 4 box jump while athlete 2 rests. Alternate till each athlete completes the round of 20. We want your athletes to treat each round like a sprint. There is no goal time for this workout. The only goal is to get your athletes working hard and having fun!
5 rounds for quality of:
Farmers Carry Hold, 53/35 lbs, 20 secs
Double Kettlebell Front Rack Hold, 53/35 lbs, 20 secs
Double Kettlebell Overhead Hold, 53/35 lbs, 20 secs
See if you can go from one round to the next without breaking!
It’s been a while since we have done this midline piece but it’s a staple of ours and one of our favorites! The static holds get quite challenging, especially after the 3rd round. The challenge to this is trying to go from one movement to the next in an unbroken set and then going from one round to the next without breaking. The loading should be moderate and likely the limiting factor will be the overhead hold. Choose a weight that you can keep a solid overhead position with. Modify to using dumbbells as needed.