For time as a 2-person team: (You can also so this as a row)
Run a 10k

Tag out with your partner every 800m until each person has run a 5k.. (going to round down, thats six 800’s each)

Then immediately after you finish you have 10 minutes for both partners to establish a 1 rep max Front squat.


To avoid sandbagging on the run we will score this one exactly how competitions are scored. two separate wods. You get 1 point for 1st place, 2 for 2nd, 3 for 3rd and so on.. add your two scores up and low score wins.. like golf.

So you if you get 15th place on the run… and 1st on the backsquat, thats 16 points so a team that took 7th place in both would have 14 points and beat you.

8am- Endurance
Run 3,4 or 5 miles depending on where you are at with your running

9am mobility

10am Partners
chipper wod- can you finish this one in an hour?

For time as a 2-person team:
100 Thrusters 95/65
80 Burpee Box Jumps 24/20
60 Bar Muscle-ups (don’t try this if you only have 1 or 2 muscle ups, scale back to pull ups)
4k Row
2 Mile run

Rest 5 minutes

For time as a 2-person team:
50 Power Cleans 155/105
50 Overhead Squats 155/105

Warm up. 4 Rounds
5 pull ups
10 Push ups
5 Cals on bike
20 pass throughs

Keep your empty bar.
0-2 Minutes 10 strict press
2-4 Minutes 8 Push Press
4-6 Minutes 8 Push Jerk

Strength-
15 minutes to build to heavy 3 rep push jerk


WOD

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post reps completed for each exercise to comments.

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Related:
• CrossFit WOD 180615 Tips With Rory McKernan
• Tabata With Erik Preston
• Read: Metabolic Conditioning

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Scaling
Choose dumbbells that are light enough that you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.

Intermediate Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

Beginner Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells

Warm up-
5 Minute row
Grab a bar- Experienced athletes start warming up for 10 minutes for Grace or Isabel. New athletes, we will go over the clean and jerk and the snatch.
We are doing the wod first today. Go all out. Really terrible conditioning piece after if you want to do it.

Grace
30 clean and jerks for time

OR

Isabel
30 snatches for time

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post your choice of girls and time and load to comments.

Compare to 160403.

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Related:
• CrossFit WOD 180613 Tips With Rory McKernan
• Emily Abbott Does Isabel

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Scaling
Grace and Isabel are 2 of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time
OR
30 snatches for time

Men: 115 lb.
Women: 75 lb.

Beginner Option
30 clean and jerks for time
OR
30 snatches for time

Men: 75 lb.
Women: 55 lb.


WOD-

accumulate 800m of heavy, heavy, heavy, heavy sled push or
1000M of heavy farmer carry

Warm up,
6 minutes Emom as a class
Even Minutes Row 30 seconds
Odd 20 air squats.. perfect air squats

Strength
Front squats 5 sets of 5
This needs to be heavier than your sets of 7 last week.
85-90 percent of 1 rm. 5 sets at that heavy weight. 3-4 warm up sets.


WOD- *Instead of ghd do toes to bar or sit ups.
7 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups

There is no rest between rounds.

Scroll for scaling options.
Post total number of sit-ups completed to comments.

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Related:
• CrossFit WOD 180612 Tips With Rory McKernan
• Read: The Glute-Ham Developer Sit-Up

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Scaling
The row portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the calories if needed. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
7 2-minute rounds of:
16-cal. row
Max rep GHD sit-ups, to parallel

There is no rest between rounds.

Beginner Option
5 2-minute rounds of:
12-cal. row
Max rep sit-ups

There is no rest between rounds.