AMRAP in 10 minutes of:
8 ring dips
10 box jumps
12 steps barbell overhead walking lunge (95/45)
Tag Archive: box jump
In-class GWOD:
3 rounds for quality:
10 Strict handstand push-ups on wall (progression: Use AbMats)
10 L-hang pull-ups (progressions: curled legs; strict pull-ups; with bands)
Team WOD: Watch and Burn
In teams of 4, complete (in any order):
50 dips
50 knees-to-elbows
50 front squats 95/65
50 box jumps
On each team, only one person can be doing these reps at a time, and their reps only count while the other three team members are doing the following: 1) bottom-to-bottom air squats, rep for rep (rest at bottom); 2) hollow body hold; 3) holding a plate overhead (45/25). Team members can switch out however they want, but again, the reps only count while all three of the other things are happening.
At end, team must run as a group from the field house to the road between the field house and the soccer field and back, with two team members carrying a third by the hands and ankles, like a stretcher. Swap out as necessary.
In-class SWOD:
Max reps shoulder press (85/55), straight into push press, straight into push jerk, and for punishment gluttons, straight into split jerk.
WOD: Fight Gone Fair-to-Middlin
3 rounds for time, 1 minute each exercise, for reps:
Wallball shots, 15/8
Box jumps, 24/18
Power cleans 95/65 (sophs); Deadlifts 95/65 (frosh)
Shuttle runs, gym width; each purple stripe touch = 1 rep
Rest
Post total reps accumulated to comments
10 I did this!
21-15-9 reps for time of:
pull-ups
box jumps, 24″/20″
goblet squats (1.5 pood kb/1 pood kb) — here is a video on how to do the goblet squat
3 RFT
10 squat cleans (135/75)
20 Box jumps
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents