1 rope ascent
20 back squats, 85#
100 steps walking lunge
20 back squats, 85#
50 box jumps, 24″ box
20 back squats, 85#
50 alternating split lunges
20 back squats, 85#
50 deep calf raises
20 back squats, 85#
50 situps
1 rope ascent
Tag Archive: box jump
20 seconds on/10 seconds rest; 8 rounds each of:
Kettlebell Swings
Box Jumps
Burpees
Record reps each round and totals, e.g:
Kettlebell: 9,9,9,8,8,8,8,7 = 66
Box Jumps: 8,7,7,6,6,6,6,7 = 53
Burpees: 6,6,6,6,5,5,5,5 = 44
Total score: 163
3 RFT:
Wall ball shots
Rope climb
Box jump
Push press, 75/45 lbs
Row for calories
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round, after which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
10 Handstand push-ups
15 Deadlift, 250 lbs
25 Box jumps, 30″ box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
This bad boy has been on my to do list for quite a while. Reese did it with me last night and it was quite a doozy, but well worth it!
It took us 34:30
Submitted by Danielle Lamberth
4 rep max back squat
4 rep max shoulder press
WOD (instructor’s choice between two:)
Christine
3 RFT:
500m row
12 deadlifts (60% 4RM)
21 box jumps, 20″
Helen
3 RFT:
400m run
21 kettlebell swings, 1.5/1 pood
12 pull-ups