Monday July 2

July 1st, 2018
by:

Strength / Skillwork

Back Squat
5-5-5-5-20
50-65-80-85-50%

WOD

Team Relay Race

30 yard Sled Drag
30 Double-unders / 120 Singles
30 yard Sled Drag
————–
5 Tire Flips
5 Tire Jumps
5 Burpees
5 Indian Sit-ups

Score = the time it takes to get the entire team through 1x. Divide the total time by the number of people on a team to get an average. Each team should attempt the relay 3x. Keep your best score. Rest between attempts

Try to group according to level, but each individual will be Rx, Rx+ or scaled as their performance dictates.
Rx+: 2 plates on the sled, Jump into the middle and then out of the tire
Rx: 1 plate on the sled, May jump on/in/on/out of the tire, may use hands on the ISU.

Rules: Each team gets 1 sled, 1 tire, 1 mat (jump rope on mat)
The First athlete will do the round as fast as possible. When they finish the first section (bringing the sled back) the next teammate begins as soon as the sled is back.

Elements

  • AMRAP in 26 minutes
  • 10 Pull-Ups
  • 15 Kettlebell Swings (1.5/1 Pood)
  • 20 Box Jumps (24/20 in)

If you didn’t do this one about a month ago… enjoy!

2018-06-21 10.12.55