3 RFT:
Run 200 meters
100 meter Walking lunge
50 Squats
Here’s something crazy: BtW average time: men: 18:31; women: 19:09
From mainsite
Category: .Tough Mud
GWOD: Tabata burpees
BA WOD: 3 RFT:
220m running backward (out side door of gym, around one bay of parking, in other side door)
20 pistols or pistol rolls
Bear crawl, width of gym
25 box jumps
Walking lunge, width of gym
Strength: ME weighted pull-up
CFE WOD: For time:
50 Box jumps, 24/20″
40 Pull-ups
30 Push-ups
20 GHD sit-ups
10 Burpees
TM: Your choice of girls:
Jackie: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups
(Mr. H PR: 8:30) … or
Karen: 150 wallball shots
(Mr. H PR: 7:26)
GWOD: 4 rope climbs (or 15 ground-to-stand)
BA WOD: 12:00 AMRAP
30 squats
10 push-ups
7 pull-ups
TM: Seven rounds for time of:
1 Rope climb, 15 foot
10 Wallball shots, 20/12 lb ball
15 Kettlebell swings, 1.5/1 pood
20 Double-unders
GWOD: Max effort plank
BA Partner WOD: With a partner, complete (in any order):
70 double-unders
60 kettlebell swings, 1.5/1 pood
50 medball cleans
40 broad jumps
30 dips
20 dumbbell squat clean, 30/15 lb
Only one partner can work at a time. The other partner must sit in the bottom of a squat.
Strength: DE: Bench Press 8×2 @ 65% 1RM
CFE WOD: AMRAP in 10:00 of:
10 Front Squat (from the floor), 95/65
12 Pull-ups
TM: “Kelly”
Five rounds for time of:
Run 400 meters (5 laps in gym)
30 Box jump, 24/20” box
30 Wall ball shots, 20/12 lb ball
Mr.H PR: 25:36
BtW median: men 29:42; women 31:34
Seven rounds for time of:
7 Push jerk, 155/115 lb (this is really heavy … scale down if needed)
7 Pull-ups
7 Burpees
Here’s a video on the push jerk
GWOD: 20 bridge-ups followed by max hold bridge-up
BA WOD: 4 RFT:
Broad jumps, length of the gym (to halfcourt and back)
10 Pull-ups
25 squats
CFE Strength: Max effort: Shoulder press
CFE WOD: For time:
Run 400m
40 Dumbbell snatch, right arm, 35/25 lb
Run 400m
40 Dumbbell snatch, left arm, 35/25 lb
Run 400m
TM WOD: Deadlifts, Push-ups
15 RFT:
10 deadlifts, 135/95 lbs
10 pushups