WOD:
In Step”
5 Rounds for Time
800m Run (Together)
20 Toes to Bar
10 Power Snatch
20 American Kettlebell Swings
Barbell: 135/95lb, 61/43kg
Kettlebell Swing: 53/35lb, 24/16kg
Flow: Run together and split the rest of the work evenly. This will mean that the runs are done as a group and then once inside the gym, athletes will look to break up the toes to bar into 10 for each partner, the Power Snatch into 5s for each partner, then another 10 each on the Kettlebell Swings. Partners can switch as often as they need on sets.
Score = Time
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Level 2:
800m Run together
20 Toes to Bar
10 Power Snatch
20 American Kettlebell Swings
Barbell: 115/75lb, 52/34kg
Kettlebell: 44/26lb, 20/12kg
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Level 1:
600m Run together
20 Kipping Knees to Chest
10 Hang Power Snatch
20 Kettlebell Russian Swings
Barbell: 65/45lb, 29/20kg
Kettlebell: 35/18lb, 16/8kg
–
Masters 55+:
800m Run together
20 Knees to Chest
10 Power Snatch
20 Russian Kettlebell Swings
Barbell: 95/65lb, 43/30kg
Kettlebell: 44/26lb, 20/12kg
–
Competitor:
Solo as Prescribed
or
Partner Version: High Loads
Barbell 155/105lb, 70/48kg
Kettlebell 70/53lb, 32/24kg
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Travel / Hotel: Solo
5 Rounds
800m Treadmill Run
20 V-Ups
10 Alternating Dumbbell Snatch
10 Dual Dumbbell Deadlifts
DB: 50/35lb, 22.5/15kg