WORKOUTS

Challenge WOD (3 pts): Cindy or Mary
Complete as many rounds as possible in 20 minutes of:
Cindy: 5 pull-ups, 10 push-ups, 15 squats
Mary: 5 handstand push-ups; 10 one-legged squats, alternating; 15 pull-ups

Silver Club version: ARMAP in 10 minutes of:
5 jumping pull-ups, 10 push-ups, 15 squats … OR …
3 push-ups with feet elevated; 6 one-legged sit-stands, alternating; 9 jumping pull-ups

WOD 2 (2 pts):
400m run — 15 clean and jerks (135/85) — 3 rope climbs
400m run — 12 clean and jerks — 2 rope climbs
400m run — 9 clean and jerks — 1 rope climb

Silver Club version:
Run two laps — 12 clean and jerks — 6 rope sit to stands
Run two laps — 9 clean and jerks — 4 rope sit to stands
Run two laps — 6 clean and jerks — 2 rope sit to stands

WOD 3 (2 pts): AMRAP in 10 minutes:
10 deadlifts, (275/135)
20 GHD sit-ups

Edstone WOD 1 (2 pts):
100 kettlebell swings
Every minute on the minute, perform 5 handstand push-ups (scale as necessary)

Edstone WOD 2 (2 pts): Open Workout 12.1
For max reps: 7 minutes of burpees


STRENGTH (1 pt each)

SWOD 1 : Shoulder Press 5×3

SWOD 2:  Front Squat 5×3

SWOD 3: Deadlift 5×1

 

ENDURANCE

EWOD 1 (1 pt): Short interval: Run-Repeat 200m, recover :45s until form/pace deteriorates

EWOD 2 (1 pt): Long interval: Run: Repeat 800m, recover 2:00 until form/pace deteriorates

EWOD 3 (2 pts): Choose one of the following:
Swim: 600m @ 90%
Bike: 15M @ 90%
Run: 4M @ 90%
Row: 6k @ 90%
Ruck: 5M @ 90%

 

GYMNASTICS (1 pt each)

GWOD 1: 3 rounds for QUALITY:
Handstand Hold Against Wall  1 minute
Hollow Body  Hold 1 minute
Superman  Hold 1 minute

GWOD 2: Flexibility—2 Rounds:
10 Squats 
Hold bottom of Squat  1 minute
10 Sit Up to Straddles 
Hold Pancake Split  1 minute

GWOD 3: Practice for 10 minutes:
Jump Rope Double Unders 
Jump Rope Triple Unders 

 

MOBILITY (1 pt each)

MWOD 3: Quad Smash

MWOD 2: Hip Capsule Internal Rotation

MWOD 3: Bilateral Shoulder Flexion

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