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

Silver Club version: 3 RFT:
10 wallball shots, 10 sumo deadlift high-pull, 10 broad jumps, 10 push press, 10 calorie row, 10 push-ups, 5 back squats

WOD 2 (2 pts): 5 RFT
15 wall balls (20/14)
15 power cleans (95/65)

Silver Club version: 3 RFT: 15 wall balls; 15 power cleans

WOD 3 (2 pts): Teams of 2:
40 Burpee Box Jump (20”)
30 Snatches (115/65)
40 Burpee Box Jump (20”)
30 Clean and Jerks (115/65)
40 Burpee Box Jump (20”)
30 Thrusters (115/65)
Share reps as needed

Edstone WOD 1 (3 pts): Hundreds
100 kettlebell swings
100 pushups
100 situps
100 squats
Complete all 100 reps before moving on to the next movement

Edstone WOD 2 (2 pts): “Griff”
Run 800m
Run 400m backward
Run 800m
Run 400m backward

STRENGTH (1 pt each)

SWOD 1 : Bench 5×3

SWOD 2:  Back Squat 5×3

SWOD 3: Deadlift 5×1

 

ENDURANCE

EWOD 1 (1 pt): Short interval: Run-8 x 200m, rest 45 seconds between rounds

EWOD 2 (1 pt): Long interval: Row: Repeat 500m, recover 2:00 until form/pace deteriorates

EWOD 3 (2 pts): Choose ONE of the following
Bike: 10M @ 80%
Run: 5k @ 80%
Row: 5k @ 80%
Ruck: 2M @ 80%

 

GYMNASTICS (1 pt each)

GWOD 1: For QUALITY—6 ROUNDS:
30 seconds max reps Strict Bar Pull Ups 
30 seconds Rest

GWOD 2: FLEXIBILITY—Perform in any order:
20 Skin the Cats 
50 Bridge Ups 

GWOD 3: PRACTICE for 10 minutes:
One-Arm Handstand Progression Pt.1 
One-Arm Handstand Progression Pt.2 
One-Arm Handstand Progression Pt.2 
Handstand Hold Against Wall  with alternating shoulder touches

 

MOBILITY (1 pt each)

MWOD 1:  Anterior Neck

MWOD 2:  Ankle

MWOD 3 : Global Extension

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