WOD:
#the chain
10 rounds
16/14 Calorie Row
12 Alternating Dumbbell Clean and Jerks 50/35lbs (Rx+ 70/50)
8 Burpees over rower
Target time: 16-18 min
Time Cap: 25 min
Scaled version:
10 rounds
14/12 Calorie Row
10 Alternating Hang Dumbbell Clean and Jerks (35/20)
8 Burpees over rower
CASHOUT:
2-4 Rounds
:30 Handstand Hold against wall
1:00 Bar Hang
1:30 Plank
2:00 Bear Hug Hold (100lb/70lb)
*Rest as needed between movements so that you can go unbroken.
Handstand Hold
Plank
Active Bar Hang
Sandbag Bear Hug Hold
OPTIONAL 2nd WOD:
7 sets (1 Set every 2:30)
50′ Handstand Walk *Scale to 25ft or 50ft Bearcrawl
14/12 Calorie Standing Bike Erg
7 Deadlift (325/215) *This should be a moderate/heavy to heavy weight you can do all 7 unbroken with every round. Use under 70% of 1RM
Time Cap 2 min each round
OPTIONAL CARDIO:
Run “Aerobic Capacity”
6x700m at moderate run pace w/ 1min rest b/t reps.
Workout Details: Perform this workout on an out and back course. Record the time of your first interval. Return back to the starting point on the next interval. Focus on matching the same distance (700m) to run same interval time. Only look at watch after you cross your targeted finishing line. The goal is to match your first rep time in reps 2-6.
*IF performed on an assault air runner, run for 3.5 minutes at an easy pace and do not look at the distance (total meters) until the 5 minutes are up, aim to match the distance each 3.5 minutes (reps 2-6)
