Bring a Friend
Skills:
Clean
Kettlebell swing
Wall ball
Jump rope
WOD
10 minute AMRAP
20 single unders
10 kettlebell swings
10 wall balls
Fitness
Clean
In 15 minutes build to a heavy set of 3 hang power cleans
WOD
"Buzz Lightyear"
For time
Run 800 meters
40 double unders
20 wall balls (30/20)
Run 400 meters
80 double unders
40 wall balls (30/20)
Run 200 meters
120 double unders
60 wall balls (30/20)
Performance
Clean
In 15 minutes built to 3 rep max hang power clean
WOD
"Buzz Lightyear"
For time
Run 800 meters
40 double unders
20 wall balls (20/14)
Run 400 meters
80 double unders
40 wall balls (20/14)
Run 200 meters
120 double unders
60 wall balls (20/14)
Competition
Clean
In 15 minutes build to a 3 rep max hang power clean
WOD
"Buzz Lightyear"
For time
Run 800 meters
40 double unders
20 wall balls (30/20)
Run 400 meters
80 double unders
40 wall balls (30/20)
Run 200 meters
120 double unders
60 wall balls (30/20)
The Bring a Friend group will learn the last of the olympic lifts and a few other movements. This will be the toughest workout so far so don't come out too fast at the beginning. For the 3 tracks only go for a max if your technique is feeling good. Focus on your footwork. This is another gym benchmark workout so try to beat your score from last time if you wrote it down (5/6/19).