PARTNER WOD:“LGOP” (Little Groups of Paratroopers): For time, in teams of 2-4:
1,940-m run (together)
250 air squats (split reps)
48 burpees (split reps)
509-m run with one plate (together, share the plate) (35/45 lb)
101 push presses (75/115 lb) (split reps)
11 pull-ups (each athlete)
82 power cleans (75/115 lb) (split reps)
Intermediate: For time, in teams of 2-4:
1,940-m run (together)
250 air squats (split reps)
48 burpees (split reps)
509-m run with one plate (together, share the plate) (25/35 lb)
101 push presses (65/95 lb) (split reps)
11 pull-ups (each athlete)
82 power cleans (65/95 lb) (split reps)
Beginner: For time, in teams of 2-4:
1,200-m run (together)
125 air squats (split reps)
24 burpees (split reps)
400-m run with one plate (together, share the plate) (10/15 lb)
50 push presses (35/45 lb) (split reps)
11 ring rows (each athlete)
40 power cleans (35/45 lb) (split reps)
Home Workout:
1 round for time in teams of 2-4:
1,940-meter run (together)
250 air squats (split reps)
48 burpees (split reps)
509-meter run with one plate (together, share the plate) (35/45 lb)
101 dumbbell push presses (split reps) (35/50 lb)
11 dumbbell high pulls (each athlete)
82 dumbbell power cleans (split reps)
– Use two dumbbells.
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats