Teams of 3
One athlete works at a time:
100 Pull ups
100 Burpees
100 Box Jumps, 24/20
100 Kettlebell Swings, 70/53
100 Box Jumps, 24/20
100 Burpees
100 Pull ups
5-24-14
5-23-14
Complete for time:
Row 1K
15 Clean & Jerks, 135/85
100 Squats
Pull Up Progression:
7 X 8 unbroken pull ups; Rest 1 min
Athlete chooses style
5-22-14
Make up
Mobility
GOAT
or
Every minute on the minute for 20 mins
ODD: 40 Double Unders
EVEN: 20 Kettlebell swings
5-21-14
For Load:
Shoulder Press, 2-2-2-2-2
Same load across
For Time:
10-9-8-7-6-5-4-3-2-1
Shoulder press, 50% from above
Hand-release push up
Core:
3 rounds, not for time
10 Strict toes to bar
20 Back extensions (supermans)
30 Calories (row)
40 AbMat sit ups
5-20-14
Complete for time:
800m Run
30 Burpee Box Jumps, 24/20
800m Run
Pull up Progression
7 sets of 7 unbroken, :40 rest
5-19-14
Complete 10 rounds for time:
(20 min time cap)
5 Handstand push ups
10 Power Snatches, 95/65
The substitution for the HSPU is the shoulder touch. Athlete will complete a wall walk and touch each shoulder 5 times.
Back Squat:
5-5-5-5-5 (working loads)
5-17-14
Complete for time:
Run 400
25 Pull ups
50 Push ups
75 Squats
Run 800
25 Pull ups
50 Push ups
75 Squats
Run 400
5-16-14
Complete for time:
21 Power Snatches, 115/75
21 Lateral Barbell Burpees
15 Overhead Squats, 115/75
15 Lateral Barbell Burpees
9 Squat Snatches, 115/75
9 Lateral Barbell Burpees
Pull Up Progression
7 sets of 7 unbroken pull ups, 1 minute Rest
You choose the style based on your skill level – chest-to-bar, butterfly, kipping, kipping w/eccentric unloading, strict, band-assisted, rings-
5-15-14
Mobility Day – Hamstring/Posterior Chain
Make Up Day – Pick a previous WoD
GOAT Day – Work on your weaknesses
or
EMOM for 20 mins
Odd: Push ups, 10/15
Even: Row, 8/10 calories
