Sábado 18 Julio – WOD
«I Love Kung Fu!»
TEAMS OF TWO
For time:
Run, 1600 mts
150 Russian Kettlebell Swings,
150 Push-ups
150 Kettlebell Goblet Lunges
Row, 2000 m
«I Love Kung Fu!»
TEAMS OF TWO
For time:
Run, 1600 mts
150 Russian Kettlebell Swings,
150 Push-ups
150 Kettlebell Goblet Lunges
Row, 2000 m
Workout
Zone 1
02:30 RowErg @ RPE 7
Zone 2
10 DB Front Squat
10 DB Push Press
Zone 3
02:30 Run @ RPE 6
Zone 4
02:30 DB Front Rack Split Squats
Switch legs every 5 reps
Finisher
Format: 4 mins –
Complete as many reps as possible!
Add one rep each round
2 DB Weighted Burpees
2 DB Thrusters
Chipper Strength
Format: 20 min Chipper – If complete, restart
20 DB Renegade Row
40 DB Reverse Lunges
20 DB Hang Clean
40 Hollow Body Up and Over
20 Plank Jack Push-ups
Partner Strength
Each zone consists of an 8-minute partner workout with a 2-minute transition.
The format is “I Go, You Go” focused on power and speed output.
Zone 1
One partner works, one partner rests
Partner Sled Strength
8m KB Walking Lunges
8 KB Deadlifts
Zone 2
One partner works, one partner rests
Partner Ski Power
150-200m Ski Erg Sprint @ RPE 9