Warm-Up.
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps
Followed by…
Two or Three Sets:
Bear Crawl x 20 yards
DB Front Squats x 10
Donkey Kicks x 5-10 (try to find your balance point)
Then…
In teams of two, perform the following for time:
800 Meter Run (together)
immediately followed by…ten rounds, alternating each movement, of…
10 Dumbbell Hang “Clusters”
10 Burpees
10 Strict Pull-Ups
immediately followed by…
800 Meter Run (together)
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
Did 5 rounds, resting as needed. For the clusters, used 12kg dumbbells per hand. Didn’t remember the hang part of the cluster so did them from the floor. Total time – 27:10.
800m runs – 3:49 and 4:23
Did Cindy Sat as I missed it last week. 21 + 5 There was some confusion about the number of rounds somewhere mid teens so it could be 20+ 5 but I was keeping most rounds under a min so I think 21 is right ??♀️ Half the push ups were good strict form, and half were the flop to the floor push up version. All PU and squats were UB and felt like I could go indefinitely with those two movements. Just the dang push ups! Today (Sunday) Did this one with hubby. 26:37 – we did 10’ HSW… Read more »
Squeezed in 30min training time before kids bedtime, so without having proper time to warmup etc I just did 20min of 30 on 30 off assault bike.
I struggle a bit to ‘feel’ it when doing ABs, even at 30 seconds flat out I sweat far less after 20min of this than any wod that involves running.
Isn’t the dogma that ABs are more cardio intense than running?
Did this solo in the garage gym so did the following:
800m row
5 rds
10 Dumbbell Hang “Clusters” @ 35lb
10 Burpees
10 Kipping Pull-Ups
800m row
Time was 19:50. This hurt. Especially that last 800
Good job moving through it!
Yesterdays A. Deadlift – DOG based off 250# 125×8, 150×6, 175×4, 200×2, 215×2 ***These felt really good! B. EMOM for 20 min 30 Single KB DL @ 24kg – All UB…(really got the hip action down in the second round) 30 Jumping Lunges – UB/UB/UB/2 breaks/1 break 30 Band Pull-aparts – 15 front/15 OH (HOLY HELL these were tough today!!) 30s Plank – Hands/elbows/side/side/bridge C. Mini Me Wod (done with my 8 yr old daughter) 3 Rounds – 4:09/3:25/3:07 10 Push Ups 15 Single unders / DU for me 20 Box Step Ups @ 20″ 25 T2B lying on floor… Read more »
Sounds like a good workout. It’s always fun to get the kids involved too!
How would you do this without a partner
You could do half of the reps or do a rest period that’s the same as the round took you.
Thanks guys
1:1 work:rest