Coach Brandon Farewell WOD

Partner up! Split work any way you want.

Buy-In
800M Run Together

then

50 Single Arm Dumbbell Hang Power Snatches (5L/5R) (50/35) (Fx: 35/20)
100 Box Jumps (24/20)
150 Single Arm Dumbbell Hang Clean & Jerks (5L/5R) (50/35) (Fx: 35/20)
200 Dumbbell Goblet Squats

Cash Out:
800m Run Together

(Rx+: Hang Squat Snatches)

Strength:

Overhead Squat
25 minutes to establish 3 rep. max from the ground.

Conditioning:

4 Rounds of
AMRAP 3
5 Ring Muscle-ups, (Fx: 10 Ring Rows)
10 Burpees
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Rest 1:00 between AMRAPs

Pick up where you left off on each AMRAP.

Strength:

Back Squat
25 minutes to establish 4 rep. max.

Conditioning:

For Time
50 Deadlifts (75/55)
30 Front Rack Lunges (75/55)
20 Strict Presses (75/55)

5:45 PM
Skills Clinic with Brandon.

Strength:

Handstand Walk Technique
then
AMRAP 7
Handstand Walk
Rx: Max Distance (meters)

Conditioning:

AMRAP 30
Row 1000m (Fx: 800m)
30 Push-ups
Run 400m
30 Sit-ups

Overview of the Week

Strength:

Front Squat
25 minutes to establish 3 rep. max from the ground.

Conditioning:

AMRAP 10
5 Front Squats (70% of Strength)
5/3 Strict Chest-to-Bar Pull-ups (Fx: Kippng C2B)
50 Double-unders
5/3 Strict Handstand Push-ups (Fx: Kipping HSPU)