Strength:
Overhead Press Complex
Every 2:00 x 6 Sets:
2 Strict Press + 4 Push Press
All sets at 80% of 1RM Strict Press
WOD:
“No Rain”
For Reps
15:00 AMRAP
300m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Score = Rounds + Reps
Kettlebell: 53/35lb, 24/16kg
Level 2:
15:00 AMRAP
250m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: 44/26lb, 20/12kg
Level 1:
15:00 AMRAP
200m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: Load that allows continuous lunges and quality press mechanics across all rounds
Masters 55+:
15:00 AMRAP
250m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: 44/26lb, 20/12kg
Competitor:
15:00 AMRAP
300m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: 70/53lb, 32/24kg
Goal: 7+ rounds. Row pace controlled and consistent. Push press from front rack, full lockout every rep.
Hotel Gym / Travel:
15:00 AMRAP
250m Run or 300m Row
25/25ft (7.5/7.5m) Suitcase Dumbbell Walking Lunge
5/5 Single Arm Dumbbell Push Press
Dumbbells: Challenging load across all rounds
Big Class Option:
Every 3:00 x 5 Sets
300m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press