3 Rounds for time of:
21 GHD Sit-ups
18 Hip Extensions
15 Chest-to-bar Pull-ups
12 Box Jumps 24”/20”
9 Squat Snatch 135/95#
Tag Archive: box jump
In front of a 12 minute clock:
1 min box jumps (30/20)
1 min sumo deadlift high pull (115/65)
2 min box jumps (30/20)
2 min sumo deadlift high pull (115/65)
3 min box jumps (30/20)
3 min sumo deadlift high pull (115/65)
As many rounds as possible in 15 minutes of:
10 box jumps (24/20)
15 kettlebell clean and jerks
20 double unders
WORKOUTS
Challenge WOD (4 pts): “Abbate”
Run 1 mile
21 clean and jerks (155/95)
Run 800m
21 clean and jerks (155/95)
Run 1 mile
WORKOUTS
Challenge WOD (4 pts): “Zeus”
Three rounds for time of:
30 wallball shots (20/14)
30 sumo deadlift high-pull (75/45)
30 box jumps (20″)
30 push press (75/45)
30 calorie row [or sub 400m run]
30 push-ups
10 back squats (body weight)
Beyond the Whiteboard mean: Men 39:18; Women 41:20. 75%: 34:02; 37:50