Five RFT:
5 muscle-ups
10 overhead squats, 95 lb
15 knees-to-elbows
20 GHD sit-ups
Tag Archive: knees-to-elbows
“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
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or …
For time:
20 Deadlifts, (body weight)
20 Box jumps
20 Kettlebell swings (1.5/1)
20 Knees to elbows
20 Sit-ups
20 Pull-ups
20 goblet squats (1.5/1 kettlebell)
20 Wall ball shots (20/14 pound ball)
20 Steps Walking lunge
20 Burpees
5 RFT:
5 rings dips
10 knees-to-elbows
15 sumo deadlift high pull, 75 lb
20 double-unders
30-25-20-15-10-5 reps, for time of:
GHD Sit-up
Back Extension
Knees to Elbow
Stiff Legged Deadlift, 95 lbs (video)
BtW averages: men 24:32; women 25:53
From mainsite
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climbs, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
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BtW average: men 20:00; women 20:33
From mainsite
In-class GWOD: 100 burpees for time
Partner WOD: Fifties
With a partner, complete (in any order):
50 wallball shots (15-20/8-10)
50 medball cleans
50 broad jumps
50 knees to elbows
50 deadlifts, 135/95
Only one partner can work at a time. The other partner must hold a plate overhead (25/45). Switch as needed; plate must stay overhead even when transferring plate from one partner to the other. Any time the plate drops, both partners must immediately complete a 5-burpee penalty before proceeding.