SATURDAY 3-14-20

Warm up

For Quality

60 Second Row

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

40 Second Row

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

20 Second Row

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

WARMUP SET

Each Partner With Workout Weight:

8 Calorie Row

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

WOD

Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (155/105)

100/70 Calorie Row

5 Rounds of “DT” (155/105)

100/70 Calorie Row

5 Rounds of “DT” (155/105)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(Individual Version)

5 Rounds:

15/12 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 155/105

(For team WOD)

GENERAL

• One athlete works while the other two rest in this team of 3 workout

• Teams must complete all 5 rounds of “DT” before moving onto the row

• This workout is for time, but there is a 30 minute time cap

DT”

• While the work does not need to be divided evenly, the option listed below will split the 5 rounds evenly between the 3 teammates:

* Partner 1: 1 Round of “DT”

* Partner 2: 1 Round of “DT”

* Partner 3: 1 Round of “DT”

* Partner 1: 12 Deadlifts + 9 Hang Power Cleans

* Partner 2: 6 Push Jerks + 12 Deadlifts

* Partner 3: 9 Hang Power Cleans + 6 Push Jerks

• This option starts out with each athlete completing a full round of “DT”

• On their second time through, each athlete will complete just two movements to clear the final 2 rounds of “DT” collectively

Midline

10-8-6-4-2:

Strict Pull-ups

Strict Toes to Bar

Into…

2-4-6-8-10:

Strict Handstand Push-ups

Reverse Crunches

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