In teams of Two,
1 min per station,
-slam ball, one at a time, half the time
-double-unders ,done together
-GHD situps, one at a time, half the time
-rope climbs, one at a time
-KB swings 53/35,done together
-rest, done together after a round of 5 stations
Warmup
500m row
3 rounds
10 db deadlifts 35/25
10 db hang cleans 35/25
10 db thrusters 35/25
2 min rest
Wod
Deadlifts
5-5-5-5-5
Warmup
400m run
3 rounds
10 burpees
10 situps
10 sec bottom of squat hold
2 min rest
Wod
15 min AMRAP
20 pushups
50 squats
Warmup
50 double unders
3 rounds
10 power snatch 45/35
10 ohs 45/35
10 ring rows
2 min rest
Wod
15 min AMRAP
5 muscle ups
4 snatches 135/95
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
21-15-9
Left arm KB snatch 53/35
Right arm KB snatch 53/35
Pull-ups
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
Wod
Thrusters
5-5-5-5-5
Open gym 2-3
Team “Wade”
1200m run, 600m each
Then,
4 rounds
12 strict pullup
9 strict ring dips
6 strict handstand pushups
Then,
1200m run, 600m each
*vest is optional
500m row
3 rounds
10 pullups
19 situps
10 squats
2 min rest
Wod
5 rounds of:
2 min to complete
15 cal row
Max toes to bar
2 min rest
50 double unders
3 rounds
10 ring rows
10 ring dips
10 knee raises
2 min rest
Wod
5 rounds
10 hang squat cleans 115/75
20 push ups