Skills:
- Athlete’s choice
Workout:
- Coach’s choice: Run 5k or row 5k
Strength/Power:
- Snatch Balance: 5-5-5-3-3-3
Workout:
“Nancy”
5 rounds for time:
- Run 400m
- 15 Overhead squats (95/75 lbs)
Strength:
- GHD situps: 3×20
Team workout:
As a pair, you must complete 250 KB swings (24/16kg), while one person is performing kettlebell swings, the other must run 200m. Upon the runner’s return, the kettlebell is handed over to the runner who must now swing the kettlebell until his/her partner’s return. Each time the kettlebell is dropped to the ground during the workout, both partners must perform a penalty of 10 burpees at the end of the workout.
Skills:
- Muscle-up practice
Workout:
4 rounds for time:
- Run 400m
- 50 squats
Skills:
- Athlete’s choice: work on your goat!
Workout:
- Run 800m
- 30 back extensions
- 30 situps
Skills:
- L-sits: 3 efforts for maximum time, wait 2 minutes between efforts
Workout:
For time:
- Run 1200m
- 15 KB swings (32/24 kg)
- 20 pushups
- Run 800m
- 15 KB swings (32/24 kg)
- 20 pushups
- Run 400m
- 15 KB swings (32/24 kg)
- 20 pushups
Skills:
- Muscle-ups/Muscle-up transitions
Workout:
For time, 3 rounds of:
- Run 400m
- 10 squat snatches (95/65 lbs)
[youtube]http://www.youtube.com/watch?v=_EUcV1hX3S4[/youtube]
Strength:
- Clean and Jerk: 1RM
Workout:
3 rounds for time:
- 800m run
- 20 cleans (65/45 lb)