3 RFT:
Run 200 meters
100 meter Walking lunge
50 Squats
Here’s something crazy: BtW average time: men: 18:31; women: 19:09
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GWOD: Tabata burpees
BA WOD: 3 RFT:
220m running backward (out side door of gym, around one bay of parking, in other side door)
20 pistols or pistol rolls
Bear crawl, width of gym
25 box jumps
Walking lunge, width of gym
Strength: ME weighted pull-up
CFE WOD: For time:
50 Box jumps, 24/20″
40 Pull-ups
30 Push-ups
20 GHD sit-ups
10 Burpees
TM: Your choice of girls:
Jackie: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups
(Mr. H PR: 8:30) … or
Karen: 150 wallball shots
(Mr. H PR: 7:26)
GWOD: 5 minutes practice forward roll and handstand into forward roll
BA WOD: 3 RFT:
25 sit-ups
Bear crawls (width of the gym and back)
3 forward rolls
25 squats
Strength: ME: Squat Clean … or
Strength: ME: Shoulder Press
CFE WOD: For total reps:
5:00 max handstand push-ups (use AbMats, or regular push-ups)
2:00 max pull-ups
1:00 max air squats
Men: Manly Sub-Zero Run
~5K run with interruptions: Around every 5 minutes, everyone stops and does the next item on this list:
– 400m piggyback ride/partner carry (pairs can switch off as necessary until distance is covered; if an odd number, two people carry the third person together, anyhow)
– 15 handstand push-ups (partner holds legs upright)
– 15 partner back squats (put partner on back)
– 50 push-ups
– 50 walking lunges
– 50 squats