WOD - Fr 21.05.21

WARM UP

Tabata Kettlebell Thruster

Tabata Kettlebell Bent Over Row


The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.


STRENGTH

Back Squat 4-4-4

Use the heaviest weight you can for each set. Rest as needed between sets.


PairUP ThrowDOWN - Rx'd

With a partner, for time:

30 Synchronized Deadlifts, 185/125 lbs

30 Synchronized Bar Facing Burpees

Run, 400 m

20 Synchronized Deadlifts, 185/125 lbs

20 Synchronized Bar Facing Burpees

Run, 400 m

10 Synchronized Deadlifts, 185/125 lbs

10 Synchronized Bar Facing Burpees

Run, 400 m

-- Rest 5 mins --

10 Synchronized Thrusters, 75/55 lbs

10 Synchronized Pull-ups

Run, 400 m

20 Synchronized Thrusters, 75/55 lbs

20 Synchronized Pull-ups

Run, 400 m

30 Synchronized Thrusters, 75/55 lbs

30 Synchronized Pull-ups

Run, 400 m


Time cap: 35 mins


PairUP ThrowDOWN - Scaled

With a partner, for time:

30 Synchronized Deadlifts, 135/95 lbs

30 Synchronized Bar Facing Burpees*

Run, 400 m

20 Synchronized Deadlifts, 135/95 lbs

20 Synchronized Bar Facing Burpees*

Run, 400 m

10 Synchronized Deadlifts, 135/95 lbs

10 Synchronized Bar Facing Burpees*

Run, 400 m

-- Rest 5 mins --

10 Synchronized Thrusters, 45/35 lbs

10 Synchronized Jumping Pull-ups

Run, 400 m

20 Synchronized Thrusters, 45/35 lbs

20 Synchronized Jumping Pull-ups

Run, 400 m

30 Synchronized Thrusters, 45/35 lbs

30 Synchronized Jumping Pull-ups

Run, 400 m


*Stepping over the bar is allowed.


Time cap: 35 mins


COOL DOWN

Chest Stretch, 2 mins

Back Stretch, 2 mins


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