Warm-Up.
Full Body CARs Routine

Followed by…

Static (Pronated) Hang x 30 seconds
Inchworms x 5
Static (Supinated) Hang x 30 seconds
Squat Therapy x 5
Scapular Pull-Ups x 10
Broad Jumps x 5-10

Then…

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (20/14 lbs)
20 Overhead Squats (95/65 lbs)
10 Strict Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 overhead squats, Partner A does 10 strict pull-ups, then Partner B does 50 double-unders…and so on.

Subscribe
Notify me of
guest
3 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Bjorn Brickell
Bjorn Brickell
May 21, 2019 7:35 pm

Warmed up with sauna then squat snatch up to 70Kg. Felt great on the snatch, fastest I’ve felt under the bar in a long time.

WOD. No partner, so…

50 DU’s
40 KBs (24Kg)
30 Wall Balls (9Kg)
10 Power Snatch (40Kg)
10 Strict Chin ups.

2 rounds, no rest – 16:30. Kbs were hardest part for me? Used to be a strength haha, hip drive ain’t what it used to be

JT
JT
May 10, 2019 2:43 pm

Half Murph with body armor
19:50

Janelle Hudgin Winston
Janelle Hudgin Winston
May 9, 2019 3:43 pm

Took the day off yesterday due to GI issues. Have been having issues and felt really bad yesterday. Did Thursday’s today HS Walking practice. Got some good runs and did about 45’ total. A. Time. DU. Squats. Push ups 3:34 – UB. 1 pause. 10,10, 5 3:44 – UB. 2 pause. 10, 8, 5, 2 3:45 – UB. 2-3 Same 3:49 – UB. Same. Same 4:01 – 1 trip. 1 pause. 10, 5, 5, 5 All rows . :50 – :55 Limiting factor was definitely the pushups. Knew that going in. Also didn’t push as hard as I should of… Read more »

Scroll to Top