Competitors WOD

For time
50 Burpees
50 C2B Pull ups
50 Push Jerks, 155/105 read more…

4. 21-15-9
Deads, 225/155
GHD Sit Up
Wall Balls, 20/14 read more…

Things to do on your rest day…read more…

3. OTMx12
Odd: 5 strict presses – don’t overextend your midline.
Even: 1-3 Muscle ups – no big kips. these should be done as strict as possible. read more…

2 mile run read more…

3 RFT:
400m run
15 Air Squats
15 Box Jumps, 24/20 – games standards.
15 Air Squats read more…

3 Rounds of:
Max Reps in :40 (:20 rest) of:
HSPU
KBS (70, 53)
Hand Release Push ups
C2B Pull ups read more…

5 Rounds, NOT for time:
50m Heavy Forward Sled Drag – Heavy enough that is forces a walk. If you can run it’s too light.
15 Weighted Sit ups
Rest about 2 minutes between rounds. read more…

Rest

21-18-15-12-9-6-3 for time of:
Plate GTO, 45/25 – ground to overhead anyhow with a bumper plate.
5 Burpees and 30 Double Unders between rounds. read more…

“Penalty Box”
6 x 300m Row at 2k Pace, Sub 25 SPM read more…

Back Squat Medley
10 reps at 30%
10 reps at 40%
10 reps at 50%
10 reps at 60%
Max reps at 60%
read more…

4 Rounds of:
Max reps of Strict C2B Pull ups in 2 minutes
Rest 1 minute
Max reps of Push Press 165, 115 in 2 minutes – taken from the floor, no racks.
Rest 1 minute read more…

AMRAP 8
8 Front Rack Reverse Lunges (4/side) 155, 105 – From the ground, no racks. Back knee kisses the ground
16 Dead Lifts 155, 105
24 Leg Lifts – Lie on your back with legs extended, 1″ off the ground. Lift your legs to perpendicular.
32 Double Unders read more…

SUCCESS…read more…