Monday’s WOD

Warm Up:

4 Laps inside the gym

10 GHD Sit-ups

10 GHD Back Extensions

Skill:

Burgner

 

For Time:

20 Wall Balls (20M/14F lbs)

20 Sit-up (standard)

20 Box Jumps (24M/20F in)

20 Push-ups

20 Cleans (135M/95F lbs)

20 Double Unders

20 Dumbbell Thrusters (35M/25F lbs)

20 Pull-ups

20 Overhead Squats (95M/65F lbs)

20 Kettlebell Swings (1.5M/1F pood)

20 Push Press (95M/65F lbs)

20 Dips

20 Sumo Deadlift High Pulls (95M/65F lbs)

20 Burpees

20 Back Squats (135M/95F lbs)

20 GHD Sit-ups

20 Walking Lunges

20 Deadlifts (135M/95F lbs)

20 Knees To Elbows

20 Front Squats (135M/95F lbs)

 

Advance WOD:

OUTLAW WAY # 121117

60 minute competition.

*The entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.

WOD 1 & 2 – beginning @ 0:00:

50 Burpees AFAP (as fast as possible)*with the remainder of the 10 minutes…Establish a 3RM UB Hang Snatch (full squat).

WOD 3 & 4 – beginning @ 10:00: 

50 Burpees AFAP*with the remainder of the 10 minutes…Establish a 3RM Touch and Go Power Clean & Push Jerk.

WOD 5 & 6 – beginning @ 20:00:

50 Burpees AFAP*with the remainder of the 10 minutes…Establish a 3RM Front Squat.

WOD 7 – beginning @ 30:00:

100′ Handstand Walk, Run 800m, 75′ Handstand Walk, Run 800m, 50′ Handstand Walk For time.

WOD 8 – beginning @ 50:00:

10 minute AMRAP of: 5 10m Prowler Shuttle Sprint @ 215/145#,15 DB Push Press 50/35#,30 second L-Sit Hold

Notes: The Prowler Shuttle Sprint should be performed using the high handles to push 5m down, and the low handles to push 5m back. The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight. The L-Sit Holds do not have to be unbroken. Think of ever second held as one rep, and only count seconds when you are in a fully upright position.