“Movement Prep”

Skill/Strength
-D ball up and overs (150#,80#)
-handstand walks

WOD
Not for time
-5 each side turkish get up (24kg,16kg)
-200m run
-10 strict pull ups
-4 each side turkish get up (24kg,16kg)
-200m run
-10 strict dumbbell press (50#,35#)
-3 each side turkish get up (24kg,16kg)
-200m run
-10 strict pull ups
-2 each side turkish get up (24kg,16kg)
-200m run
-10 strict dumbbell press (50#,35#)
-1 each side turkish get up (24kg,16kg)
-200m run
-10 strict pull ups

“Don’t be a slug”

WOD
6 min to complete
21-15-9
-power clean(165#,105#)
-box jump (24″,20″)
*remaining time
-max burpees

Rest 3 min

4 min to complete
21-15-9
-power clean (135#,95#)
-box jump (24″,20″)
*remaining time
max burpees
**Score is total number of burpees combined from each time domain

“Region”

WOD
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts

Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells

Time cap: 11 minutes

“Sandbagger”

Strength
Tabata
-plank holds
Tabata
-superman holds
Tabata
-side plank (alt sides)
Tabata
-russian twists (25# plate, 15# plate)

WOD
Teams of 3
*one person always running 150m holding sandbag or med ball
6 min
-hang clean (95#,65#)
-handstand hold (Static hold)
6 min
-wall ball (20#,14#)
-deadlift (static hold 135#,95#)
6 min
-assault bike cal

Shirts will be available end of next week!  #WODBOD

Shirts will be available end of next week! #WODBOD