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 rounds for time of:
Row 500m
12 Thrusters, 95/65 pounds
9 Ring Rows
Rest 1:00 between rounds. Post time to comments.
SWOD 1: Deadlift 5 – 5 – 5+
65, 75, and 85% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 5 – 5 – 5+
65, 75, and 85% of your 4RM
SWOD 3: Shoulder Press 5 – 5 – 5+
65, 75, and 85% of your 4RM
The first set is 5 reps of 65% of your 4-rep max; the second set is 75%; the last set in each exercise is as many reps as possible at 85%. E.g. if your 4RM on the deadlift is 225 lbs (or your 1RM is 250), your sets would be 5 reps at 145, 5 reps at 170, and as many reps as you can knock out at 190. Record weights and reps to comments.
Get 2 to 6 people together; x=number of people in your group. All runs should be as a group; on work, only half the group can work at a time (if 3 people, 2 can work; if 5, 3 can work). For time:
Run: From SE door of JAFH—around south soccer goal—around Mayfair—back to JAFH.
Ground to overhead, 10x total reps (number of people times 10): 2 people per barbell, ~85% 1RM
Run: Same route, this time each person with PVC pipe held overhead. The group must stop anytime someone anyone lowers his PVC.
Pull-ups, 30x reps (as soon as someone drops off the bar someone else can get on)
Run: Same route, this time each person with 45/25lb barbell.
Deadlift, 25x reps: Same barbells as for G2O, 2 people per barbell
Run: Same route, but each person farmer’s carry 2 dumbbells or kettlebells each 20-40 lbs.
Broad jumps, 2x distance of full length of basketball court and back (purple lines): Partners can follow alongside and pick up wherever another leaves off.
Run: Same route, each person with PVC overhead as before.
Rope climbs, 4x reps. Note: If group has more than 2 people, you have the option of sending people to the rope during other periods of work to get up to half of your total reps done earlier.
Run: Same route, no weight. Time stops when last person enters JAFH door.
Go hard and have fun! Post time and thoughts to comments.
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
4 rep max shoulder press
4 rep max deadlift
4 rep max back squat
2 minute max effort push-ups
2 minute max effort knees-to-elbows
2 minute max effort burpees
