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5 Rounds
Row 1000m 10 Tire Flips - Modified Each Round: Row 500m 5 Tire Flips - Level 1 Row @ 2:15 per 500m 100+lb tire Level 2 Row @ 2:00 per 500m 300+lb tire Level 3 Row @ 1:45 per 500m 500+lb tire
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5 Rounds
5 Deadlift 5 KB Clean and Jerk - Level 1 Deadlift: 225 lbs KB: 12kg Level 2 Deadlift: 315 lbs KB: 20kg Level 3 Deadlift: 405 lbs KB: 32kg 10 Rounds
5 Tire Flips 5/5 Weighted Lunges Increase weight for difficulty with the tire and the lunges Recommended Weights for lunges Women: 95lbs Men: 135lbs  5 Rounds of Tabata
1 minute rest between each set, if you choose Tabata Sets:
25 minute total workout Try and match or beat your last set's numbers. Good luck, you'll need it. What is tabata?  2k Row
50 Bear Crawl KB Pushes Each Arm 1k Row - "Bear Crawl KB Push" Instructions Get into a bear crawl stance Center one shoulder over the KB Place one hand on the KB (the heavier the harder) Push the KB Out, re-center over the KB Repeat for reps Picture shows extended position after the push with an alternate stance Regular stance finishes with KB side leg back
5 Rounds
Ring Dip and single arm flag to each side [Each round, add 1 dip and 1 flag to each side (video shows round 2)] 200 foot sled push Totals 35 ring dips, 35/35 single arm flags, 1000ft sled push Ring work considerations Be cognizant in your movements, utilizing good range of motion The longer you stick your single arm flags, the more difficult the exercise becomes Sled Push considerations Alternate high and low push positions |
Lifting heavy things over and over!Mix up your interval training with these fantastic WODs. Archives
October 2019
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