Category: .Big Tent


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)

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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.

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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

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WORKOUTS

Challenge WOD (3 pts): 20 minute AMRAP:
5 power snatches (95/65)
10 front squats (95/65)
400m run

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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

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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

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