WORKOUTS
Challenge WOD (4 pts): “Dae Han”
3 RFT:
Run 800 meters with a 45 pound barbell (or sandbag)
15 foot Rope climb, 3 ascents
12 thrusters (135/85)
Category: .Silver Club
WORKOUTS
Challenge WOD (4 pts): For time: Run 5k
*Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
WORKOUTS
Challenge WOD (4 pts): Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
WORKOUTS
Challenge WOD (3 pts): 20 minute AMRAP:
5 power snatches (95/65)
10 front squats (95/65)
400m run
WORKOUTS
Challenge WOD (4 pts): “Abbate”
Run 1 mile
21 clean and jerks (155/95)
Run 800m
21 clean and jerks (155/95)
Run 1 mile
WORKOUTS
Challenge WOD (4 pts): “Zeus”
Three rounds for time of:
30 wallball shots (20/14)
30 sumo deadlift high-pull (75/45)
30 box jumps (20″)
30 push press (75/45)
30 calorie row [or sub 400m run]
30 push-ups
10 back squats (body weight)
Beyond the Whiteboard mean: Men 39:18; Women 41:20. 75%: 34:02; 37:50