Warmup
WOD
For time:
Run 800 meters
Rope climb 30 feet
Dumbbell Snatch balance 30 reps
Lunge 30 steps
30 Pull-ups
Dumbell Swing 30 reps
24 inch Box jump 30 reps
Rope climb 30 feet
Dumbell Push press 30 reps
Run 800 meters
There are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.
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800m, box jump, chipper, dumbbell, dumbbell push press, lunge, pull-up, rope climb, run, walking lunge Warmup
WOD
"10k sub"
Complete as many rounds as possible in 40 minutes of:
800-meter run
40 squats
20 box jumps
Compare to 3/14/2024
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Warmup
WOD
"Coffland"
For time:
Hang from a bar for 6 minutes
Every time you come down run 800 meters and do 30 push-ups
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Warmup
WOD
For time:
Run 1000 meters
40 clean and jerks
Run 800 meters
30 clean and jerks
Run 600 meters
20 clean and jerks
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1000m, 600m, 800m, clean and jerk, run Warmup
WOD
"Michael"
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
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Warmup
WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
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Warmup
WOD
For time:
Run 1,200 meters
95-pound hang clean, 21 reps
Run 800 meters
95-pound hang clean, 15 reps
Run 400 meters
95-pound hang clean, 9 reps
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