Objective: Work Capacity
warmup: 3 rounds
30 sec Roddicks
10x pushups
20x squats
1) 10 rounds or 12 minutes
6x Turkish Getups
6x Burpees
2) 5 rounds for time
8x thrusters @ 85lbs
200m run
3) 4 rounds
8/8x single leg deadlift
4/4x one arm situps @ 35lbs
4/4x slasher @ 35lbs
Instep stretch to pigeon stretch
Comments:
Two solid kick in the nuts work capacity sessions. The first time I did the TGU/Burpee routine I remember Rob Shaul telling us that the burpees were our rest. Sounds retarded but he was right. A strong Athlete can do it in less than 10 minutes, something that I have only been able to do once. Today I moved like a terd and finished in 11:45. It's 6x total so you can do them on one side or 3l/3r.
I planned on doing the thruster circuit at 115lbs but our shoulders were fried from the get ups. You have to watch out for overloading your shoulders in these sessions. We want the majority of our movements to be quad and hip dominant. Since the weight is light here work on really hauling some ass on the run.