STRENGTH

5 x 5 Back Squat

WOD

5 Rounds

10 Hang Snatches

12 Push Ups

WOD

4 Rounds

100ft Weighted Dumbbell Lunge (30/20)

20 Weighted Pull Ups (30/20)

30 Box Jumps 24"

SKILL

Plank Variations

WOD

"J.T."

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

WOD

"Cindy"

As many rounds as possible in 20

5 Pull Ups

10 Push Ups

15 Air Squats

WOD

Teams of two will complete the following:

100 Double Unders

400m Run

15 Tire Flips

400m Run

50 Sit Ups

400m Run

100 Kettlebell Swings

400m Run

50 Sit Ups

400m Run

100 Box Jumps

100 Burpees

WOD

"Tabata Something Else"

Complete 32 intervals of

20 seconds of work followed by

ten seconds of rest where the

first 8 intervals are pull-ups,

the second 8 are push-ups,

the third 8 intervals are sit-ups,

and finally, the last 8 intervals are squats.

There is no rest between exercises.

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

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