- 7 x 3 @ 7-9 RPE
15 minute EMOM:
- Minute 1 – 15 Wall Balls (20#/14#)
- Minute 2 – 12 Toes-2-Bar
- Minute 3 – 9 Deadlifts (225#/153#)
Repeat for five sets.
For time, each partner completes reps of 1-2-3-4-5-6-7-8-9-10 of:
Once completed, finish with a 2k Row, alternating every 250m.
*Note: Partner A completes 1 of each movement, then Partner B completes 1 of each movement, and so on..
30 minute time cap.
Reminder that there is a group run at 5:30am at the SHG track every Thursday morning for the next eight weeks.
If you have a running watch, bring it. Or check out the Runtastic App for your phone.
Track WOD – Week 2
Self (to be done later in the week):
4 x 375m Row – Rest 2 minute between efforts
A1. Deadlift 8-6-6-4 @ 70%-75%-80%-85%
A2. 4 x 100yd KB Waiter’s Carry (50yd w/ right, 50yd w/ left) – As heavy as possible
For time (7 minute cap):
* Every time you break, complete 30 Double Unders
7 minute AMRAP:
Coach Jordan working with the June On-Rampers.
Complete one set every :90. Build to as heavy as possible.
Complete for time:
Rest 2 minutes
Rest 2 minutes
With a partner, complete the following for time (30 minute time cap):
Split the reps up anyway you’d like between you and your partner.
Flashback Friday to two weeks ago, when Jason and Ashley completed the 22 mile “Ruck of Honor” in Chicago. The Ruck of Honor raises awareness for PTSD and Veteran suicide.
A1. Push Press
A2. 4 x 30 second Hollow Hold + 10 Hollow Rocks
3 rounds for time:
A1. 8-8-6-6 Deadlift @ 65%-70%-75%-80% 1RM
A2. 4 x 5-7 Challenging Handstand Push-ups (Strict/deficit/standard? -OR- 8-10 Seated KB Press
3 Rounds – Each for time:
Rest exactly 2 minutes between each set.