For time:
50 Box jump, 24/20″ box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/.5 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/25 pounds
50 Back extensions
50 Wall ball shots, 20/12 pound ball
50 Burpees
50 Double unders
BtW median time: men 28:18; women 29:46
From mainsite
In-class GWOD: 50 pistol rolls (25 each leg)
WOD: Take Your Pick
4 RFT:
Your choice of movement* (same movement all four rounds)
400m run
* movement choices:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Medicine ball cleans, 12 lb
Push-ups
This means you start with a round of 10 medball cleans and 10 push-ups, then do 9 of each, then 8 of each, etc. all the way down to a single rep of each. Concentrate on excellent form with each movement. If you need to scale the push-ups, do them on a box, rather than from the knees.
Three rounds for time:
400m run
21 kettlebell swings, 1.5 pood
12 pull-ups
BtW median time: 10:27 men, 11:59 women
