150528

Strength

• 3 x 6 SLOW Chest 2 Rings Pull Ups

WOD

On A Continuously Running Clock, For Time:

RX
A)  2 Rounds:

• 800m Run
• 20 x Over Head Squats (115/80)
• 20 x GHD Sit Ups

1min Rest

B)  2 Rounds:

• 15 x GHD Sit Ups
• 50 x Double Unders
• 10 x Sumo Dead Lift High Pulls (115/80#)

1min Rest

 

C)  2 Rounds:

• 30 x Double Unders
• 10 x Sumo Dead Lift High Pulls (115/80#)
• 20 x Box Jumpovers (24/20 in)

Level 2
A)  2 Rounds:

• 800m Run
• 20 x Over Head Squats (95/65)
• 20 x Weighted Ab Mat Sit Ups (20/14#)

1min Rest

B)  2 Rounds:

• 15 x Weighted Ab Mat Sit Ups (20/14#)
• 50 x Double Unders
• 10 x Sumo Dead Lift High Pulls (95/65#)

1min Rest

 

C)  2 Rounds:

• 30 x Double Unders
• 10 x Sumo Dead Lift High Pulls (95/65#)
• 20 x Box Jumpovers (24/20 in)                                                                        

Level 1
A)  2 Rounds:

• 400m Run
• 20 x Front Squats (Per Athlete Ability)
• 20 x Ab Mat Sit Ups

1min Rest

B)  2 Rounds:

• 15 x Ab Mat Sit Ups
• 150 x Singles
• 10 x Kettlebell Sumo Dead Lift High Pulls (Per Athlete Ability)

1min Rest

 

C)  2 Rounds:

• 90 x Singles
• 10 x Kettlebell Sumo Dead Lift High Pulls (Per Athlete Ability)
• 20 x Box Step Ups (24/20 in)