Work Capacity: With a partner, complete the following for time:
-Row 100 calories -100x partner wallballs 20#/14#
-Row 50 calories -50x partner wallballs 20#/14#
-Row 25 calories -25x partner wallballs 20#/14#
*The rowing and wallballs can be split up to any way that you choose to do so. However, ANY time that the wall ball stops moving or hits the ground, stop what you are doing and go run 100m as a pair. Teamwork will win this workout so plan accordingly! ...
Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
Work Capacity: “The bear”. Complete 5 rounds of:
-1x power clean -1x front squat -1x push press -1x back squat -1x push press
*7 reps of the above = 1 round. You may do a clean + thruster + back squat + back rack thruster (ie., Linking the movements together). However, resting between reps in not allowed. You must keep the barbell in hand during the 7 reps during the round (Resting in the hang position). ...