Category: .Tough Mud


5 rounds of:

Run 800 m

30 GHD Sit-ups

30 Hip Extensions

from Crossfit.com 12/27


Scale, for beginners:

Run 400 m

15 Abmat Sit-ups

15 Hip Extensions

 

“Kalsu”

On the minute (until you complete 100 reps of thrusters):
5 burpees
max rep thrusters (95/65 lbs)

Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters.

Score: time it took you to complete 100 thrusters.

Kalsu is a Hero WOD which honors Robert James “Bob” Kalsu (April 13, 1945 – July 21, 1970), a former professional American Football player, who left his sport career behind to serve his country in the Vietnam war.

midnight-murph

For time, in the dark of night:

1 mile run, as a group
Partition as necessary:

  • 100 pull-ups, performed individually
  • 200 push-ups, as a group rep-for-rep
  • 300 squats, as a group rep-for-rep

1 mile run, as a group

 

Daniel

For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 95 lbs
Run, 800 m
21 Thrusters, 95 lbs
Run, 400 m
50 Pull-ups

Three Things

Thruster 3-3-3-3-3-3-3-3

Supine ring pull-up — 3 max sets, rest as needed

Rest

15 min AMRAP:
10 box jumps, 36″ (30″ box with 2 45lb plates on it)
2 front squats, using weight of heaviest set of thrusters

5 min AMRAP:
10 Kettlebell swings, 2 pood
5 Burpees

~Rest 5-10 min~

21-15-9-6-3
Sumo deadlift high pull, 95 lb
Push Press, 95 lb