In teams of two
Perform 10 rounds of the following:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds
Each …
Warmup
50 double unders
3 rounds
10 ring rows
10 ring dips
10 walking lunges
2 min rest
Wod
4 rounds for time of:
400m run
20 push presses 75/55
15 chest-to-bar pull-ups
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
15 min AMRAP
100 foot bear crawl
15 burpees
30 single-leg squats, alternating
Warmup
50 double unders
3 rounds
10 presses 45/35
10 push presses 45/35
10 SDLHP 45/35
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1
400m run
3 rounds
10 ring rows
10 box step ups
10 squats
2 min rest
Wod
12 minute AMRAP
25 pull-ups
50-calorie row
100 overhead squats 45/45
50 box jumps 24/20
25 pull-ups
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
Open gym 2-3
In teams of two,
20 min AMRAP
Run 400 meters, run together
12 power snatch 95/65
6 bar muscle-ups 3 each
(If you don’t have muscle ups, sub 6 pull-ups and 6 ring dips each)
Warmup
500m row
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 walking lunges
2 min rest
Wod
“Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Warmup
400m run
3 rounds
10 pull-ups
10 knee raises
10 situps
2 min rest
Wod
Bench press
5-5-3-3-3-1-1-1-1-1