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200 m run in between 11 reps of: (500m & 20 for Steve & Adam)
Rope Climbs 10m Duck walk Burpee Handstand pushups Chest to bar Pull Ups Box Jump Air Squats Thruster (95/65) Double Unders Tire Flips Wall balls Kettle bell swings (55/35) V - ups Cleans (135/95)
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TEAM WOD
“500 Up” 100 Deadlifts 100 Box Jumps 100 Burpees 100 HSPU 100 Split squat Jumps 3-3-3-3-3 Clean & Jerk 21-15-9 of: Foot Elevated Ring Rows Clean & Jerk (95/65) Complete as many rounds as possible in 20 minutes of:
Run 400 meters (or Row 500) Then three rounds of: 5 Dips 10 Sit Ups 15 Squats "Fight Gone Bad!" Three rounds of: 1:00 each Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Followed by 1:00 rest between rounds TEAM WOD
100 - Pull Ups while Partner holds DL Bar (225/155) 100 – Ring Dips/ Med Ball squat hold 100 - Wall Balls while Partners hold chin above bar 3:00 - Row
3:00 - Box Jumps (24/20) 3:00 - Sled push (25/0) 3:00 - Farmer Walk (85/55) 3:00 – Burpee Wall Ball (20/14) 1:00 rest between rounds Turkish Get Up
4-4-4-4 Then: 50 TGU's 60 DB/KB Snatches 70 KB Swings 80 Sit Ups 90 Good Mornings 100 Double Unders Sumo Dead Lift 5-5-5-5-5 4:00 AMRAP Plank Shuttle/Push up Ladder |
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