Two person team
For time:
50 Thrusters each 45/35 (barbell can not touch the ground, penalty is 5 burpees for each athlete.)
Load barbell 115/75
Run 800m with barbell at 115/75 (Barbell must stay at hip height. Barbell can not touch the ground, penalty is 5 burpees for each athlete.)
60 partner box jumps 24/20 (30 each athlete.)
Run 400m with barbell at 115/75 (Barbell must stay at hip height. Barbell can not touch the ground, penalty is 5 burpees for each athlete.)
25 barbell push ups (Rest position is the plank with arms locked out still holding on to the barbell. If your have to rest off barbell, Penalty is 5 burpees for each athlete.)
Run 400m with barbell at 115/75 (Barbell must stay at hip height. Barbell can not touch the ground, penalty is 5 burpees for each athlete.)
25 pull ups (While partner hold barbell. If barbell touches the ground, pull ups stop and both athletes do 5 burpees.)
NOTE: When the penalty is completed is rest sets the rule. For example if you are running and your partner drops there end of the barbell you both do 5 burpees. once your done you pick the barbell back up and run if you drop it again it is another 5 burpees. this repeats till the next even if you drop the barbell.
For time:
50 Thrusters each 45/35 (barbell can not touch the ground, penalty is 5 burpees for each athlete.)
Load barbell 115/75
Run 800m with barbell at 115/75 (Barbell must stay at hip height. Barbell can not touch the ground, penalty is 5 burpees for each athlete.)
60 partner box jumps 24/20 (30 each athlete.)
Run 400m with barbell at 115/75 (Barbell must stay at hip height. Barbell can not touch the ground, penalty is 5 burpees for each athlete.)
25 barbell push ups (Rest position is the plank with arms locked out still holding on to the barbell. If your have to rest off barbell, Penalty is 5 burpees for each athlete.)
Run 400m with barbell at 115/75 (Barbell must stay at hip height. Barbell can not touch the ground, penalty is 5 burpees for each athlete.)
25 pull ups (While partner hold barbell. If barbell touches the ground, pull ups stop and both athletes do 5 burpees.)
NOTE: When the penalty is completed is rest sets the rule. For example if you are running and your partner drops there end of the barbell you both do 5 burpees. once your done you pick the barbell back up and run if you drop it again it is another 5 burpees. this repeats till the next even if you drop the barbell.
1 comment:
This is one of the best WOD's I've seen.
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