Buy-in: 2-min burpee challenge
In-class SWOD: 4-rep max deadlift
WOD: Run and Get It
4 RFT:
200m run (soccer goal to soccer goal and back)
15 medball cleans
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25 GHD sit-ups
1 deadlift (245/115)
20 GHD sit-ups
2 deadlift (245/115)
15 GHD sit-ups
3 deadlift (245/115)
10 GHD sit-ups
4 deadlift (245/115)
5 GHD sit-ups
5 deadlift (245/115)
In-class GWOD:
50 rolls to pistol, alternating legs
WOD: Bermuda Triangle
Teams of 3, AMRAP in 10 minutes (numbers represent team’s combined reps):
30 deadlifts, 95/65
30 push-ups
40 squats
One person must be on each of the three exercises at a time. To keep it simple, you could run a simple rotation of 10 deadlifts, 10 push-ups and 13 or 14 squats—but you can alter the number of reps to accommodate faster or slower team members.
Score at end = total number of reps as a team (each round = 100 reps)
For Time:
30-20-10 Reps of:
burpee box jumps
kettlebell swings
2 RFT:
50 pull-ups
75 sit-ups
50 overhead squats, 75lb
75 double-unders
BtW median time: 28:12
From mainsite
300 double-unders for time
… or …
10 minutes of double-under practice — whichever comes first.
Record time or most consecutive number of double-unders to comments.