WOD:
For time with a partner:
100 walking overhead plate lunges (25/45 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (25/45 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (25/45 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.
Intended Stimulus: 20-25 Minutes
Intermediate:
For time with a partner:
100 walking overhead plate lunges (15/25 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (15/25 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (15/25 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.
Beginner:
For time with a partner:
50 walking overhead plate lunges (10/15 lb)
40 burpees to a plate
:40 accumulated hang from a pull-up bar
800-m weighted run together (10/15 lb)
:40 accumulated hang from a pull-up bar
40 burpees to a plate
50 walking overhead plate lunges (10/15 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.
Home Workout:
For time with a partner:
100 walking single-dumbbell overhead lunges (35/50 lb)
75 burpees
1:00 accumulated hollow hold
1,000-meter weighted run together (35/50 lb)
1:00 accumulated hollow hold
75 burpees
100 walking single-dumbbell overhead lunges (35/50 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one dumbbell at a time.
Masters 55+:
For time with a partner:
100 walking overhead plate lunges (15/25 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-meter weighted run together (15/25 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (15/25 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.