WOD
Level 1
AMRAP 7:
- Farmer Carry AHAP x 75m
- Box Dip x 10
- Lunge x 20 (10/leg)
Rest 4 Minutes
AMRAP 7:
- Dumbbell Snatch x 10
- Push-up x 10
- Jump Rope Single x 80
Rest 4 Minutes
AMRAP 7:
- Run x 250m
- Russian Kettlebell Swing AHAP x 30
Level 2
AMRAP 7:
- Farmer Carry (70/hand, 50-53/hand) x 75m (to opposite side of parking lot)
- Ring Dip x 10
- Lunge x 20 (10/leg)
Rest 4 Minutes
AMRAP 7:
- Alternating Dumbbell Snatch (55/35) x 10
- Push-up x 10
- Double Under x 40
Rest 4 Minutes
AMRAP 7:
- Run x 400m
- Kettlebell Swing (53/35) x 30
Notes: Each effort should be at around 85-90% – pace yourself and don’t go all out. A good tip is to break up the movements early on. Record Rounds + reps.
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2 (red band ring dip, split second round with lunges, 50# fc), 3+2 (40# db), 1+run (40# KB)
4 w/ red band dips, 53’s
4+15rx
2+100m rx
3 + 75m + 2 (dips with red band)
4+ 35 rx
2 + 170m rx
3+7
4+15
2+50m
5 + 65m
5 + 11
2 + 175m