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Team WOD: "Hold On"

Team WOD: "Hold On" Chin Over Bar Holds, Push-up (hand release), Deadlift Holds, Rows, Runs, etc.

In teams of 2 complete for time: Chin Over Bar Hold 60 Push-up (hand release) Deadlift Hold (225#/155#) 1000 m Row 100 m Run 80 Kettlebell Swings (53#/35#) Overhead Hold (45#/25# plate) 100 Air Squats * Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar) ** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run) *** Alternate until the task is done and move on. Post total time.

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Advanced RX: Lifting: Deadlifts and Push Press

Lifting: Deadlifts and Push Press

Deadlift 5-5-5, using heaviest weight per set Push Press 5-5-5, using heaviest weight per set

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Pt. 1: AMRAP 5 mins: Deadlifts and Push Press

AMRAP 5 mins: Deadlifts and Push Press

Complete as many rounds as possible in 5 mins of: 3 Deadlifts, 275/185 lbs 7 Push Press, 115/75 lbs

* Rest 5 min. use 2 bars.

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Pt. 2: AMRAP 10 mins: Kettlebell Swings, Run, and Push-ups

AMRAP 10 mins: Kettlebell Swings, 100 m, and Push-up (hand release)s

Complete as many rounds as possible in 10 mins of: 10 Kettlebell Swings, 70 lbs Run, 100 m 10 Push-up (hand release)s

* After Pt. 1 plus 5 min. rest

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Nothing assigned for February 10, 2018


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