Warm up: Coach’s Choice
Strength/Skill: Deadlift
4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Four 3-Minute Rounds
WOD A:
30 Double Unders
20 Reverse Kettlebell Goblet Lunges
10 Meters Kettlebell Overhead Carry
*One KB for lunges and carry.
*RX: (1.5/1)(1/25#)
WOD B:
10 Meters Kettlebell Overhead Carry
20 Reverse Kettlebell Goblet Lunges
30 Double Unders
*One KB for lunges and carry.
*RX: (1.5/1)(1/25#)
Stimulus/Focus: You will go through the above two triplets twice–alternating ABAB. The only rest you will have is how much time you have left in the 3-minute cap after completing the work. This workout is designed to build your sprint speed. Push hard each time.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions