400m Odd Object Carry (sandbag, weight-plate etc.)
*You should not be able to run during your odd object carry.
*Feel free to do this in pairs and perform a fireman’s carry for your odd object carry.
30 Deadlifts 85/60kg
30 Toes to Bar
20 Toes to Bar
10 Toes to Bar
Rest until well recovered, and then….
15 Thrusters 60/40kg
30 Chest-to-Bar Pull-Ups
10 Thrusters 70/47.5kg
20 Chest-to-Bar Pull-Ups
5 Thrusters 80/55kg
10 Chest-to-Bar Pull-Ups
A. Pause Front Squat + Front Squat
*Work to a max for the day.
*Pause in the bottom of the 1st rep for 3 seconds.
B. Three rounds (each for time) of:
25 Jump Squats (touch a target 30cm above your standing reach with both hands)
25 Russian Swings (heavy)
25 Box Jumps (tall)
*rest 60 sec. between rounds.
Who will be the strongest? The Coastal Total
*Good luck to Sam Carlson for the Pan Pacific’s Masters competition.
A. Work to a 1RM Jerk (any style)
B. Partner WOD
AMRAP in 10 min:
Burpee Box Jump Over
*One partner must be in the chin over the bar (flexed arm hang) while the other performs the BBJO. Swap as many times as you like.