WOD #1 @ 6:00 PM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
1
Round at 6:00 - 6:15 - 6:30 - 6:45 |
1 Round at 6:00 - 6:15 -
6:30 - 6:45 |
1 Round at 6:00 - 6:15 -
6:30 - 6:45 |
1 Round at 6:00 - 6:15 -
6:30 - 6:45 |
10
Cal AAB |
20 Cal AAB |
30 Cal AAB |
40 Cal AAB |
10
Burpees |
20 Burpees |
30 Burpees |
40 Burpees |
10
DB Snatch 50/35# |
20 DB Snatch 50/35# |
30 DB Snatch 50/35# |
40 DB Snatch 50/35# |
10
Toes-To-Bar |
20 Toes-To-Bar |
30 Toes-To-Bar |
40 Toes-To-Bar |
20m
Overhead Walking Lunges 45/25# Plate |
40m Overhead Walking Lunges
45/25# Plate |
60m Overhead Walking Lunges
45/25# Plate |
80m Overhead Walking Lunges
45/25# Plate |
|
|
|
|
|
All
movements with 1 person working at a time and can be broken up however. When
done with 1 round rest until the next 15min starting point. |
All
movements with 1 person working at a time and can be broken up however. When
done with 1 round rest until the next 15min starting point. |
All
movements with 1 person working at a time and can be broken up however. When
done with 1 round rest until the next 15min starting point. |
WOD #2 @ 7:00
PM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
2
Rounds Of: |
(2) Relay
400m Run (1 each) |
(3) Relay
400m Run (1 each) |
(4) Relay
400m Run (1 each) |
400m
Run |
50 Pull
Ups (1 person working) |
75 Pull
Ups (1 person working) |
100 Pull
Ups (1 person working) |
12
Pull Ups |
100 Push
Ups (1 person working) |
150 Push
Ups (1 person working) |
200 Push
Ups (1 person working) |
25
Push Ups |
150 Air
Squats (1 person working) |
225 Air
Squats (1 person working) |
300 Air
Squats (1 person working) |
40
Air Squats |
(2) Relay
400m Run (1 each) |
(3) Relay
400m Run (1 each) |
(4) Relay
400m Run (1 each) |
5min
Rest Between Rounds |
|
|
|
|
The
movements with 1 person working and can be broken up between both people
however. Must complete all of one
movement before moving on to the next. |
The
movements with 1 person working and can be broken up between all people
however. Must complete all of one movement
before moving on to the next. |
The
movements with 1 person working and can be broken up between all people
however. Must complete all of one movement
before moving on to the next. |
WOD #3 @ 8:00
PM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
10
Rounds Of: |
10 Rounds
each relay style |
10 Rounds
each relay style |
10 Rounds
each relay style |
2
Ring Muscle Ups |
2 Ring
Muscle Ups |
2 Ring
Muscle Ups |
2 Ring
Muscle Ups |
4
Handstand Push Ups |
4
Handstand Push Ups |
4
Handstand Push Ups |
4
Handstand Push Ups |
8
Kettlebell Swings 70/53# |
8
Kettlebell Swings 70/53# |
8
Kettlebell Swings 70/53# |
8
Kettlebell Swings 70/53# |
|
(each
person alternates doing a full round) |
(each
person alternates doing a full round) |
(each
person alternates doing a full round) |
WOD #4 @ 9:00
PM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
6K
Row |
1 Person
working at a time |
1 Person
working at a time |
1 Person
working at a time |
|
8K Row |
10K Row |
12K Row |
|
(Only 1
rower breakup between both people however to hit the total distance) |
(Only 1
rower breakup between all people however to hit the total distance) |
(Only 1
rower breakup between all people however to hit the total distance) |
WOD #5 @ 10:00
PM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
20
EMOM |
20 EMOM |
20 EMOM |
20 EMOM |
Odd:
8 Bench Press @ 50% of 1RM |
Odd: 8
Bench Press @ 50% of 1RM |
Odd: 8
Bench Press @ 50% of 1RM |
Odd: 8
Bench Press @ 50% of 1RM |
Even:
8 Deadlift @ 50% of 1RM |
(1 working
at a time) |
(1 working
at a time) |
(2 working
at a time) |
|
|
|
|
|
Even: 8
Deadlift @ 50% of 1RM |
Even: 8
Deadlift @ 50% of 1RM |
Even: 8
Deadlift @ 50% of 1RM |
|
(Synchronized) |
(Synchronized) |
(Synchronized) |
WOD #6 @ 11:00
PM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
100
Slam Balls 40/30# |
200 Slam
Balls 40/30# |
300 Slam
Balls 40/30# |
400 Slam
Balls 40/30# |
200
Sit Ups |
400 Sit
Ups |
600 Sit
Ups |
800 Sit
Ups |
|
|
|
|
Partition
as needed |
Partition
as needed |
Partition
as needed |
Partition
as needed |
|
1 person
working and can be broken up between both people however |
1 person
working and can be broken up between all people however |
1 person
working and can be broken up between all people however |
WOD #7 @ 12:00
AM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
For Time: |
For Time: |
For Time: |
For Time: |
400m
Run |
400m Run
(together) |
400m Run (together) |
400m Run (together) |
10
Overhead Squats 75/55# |
16 OHS
75/55# (1 person working) |
22 OHS
75/55# (1 person working) |
28 OHS
75/55# (1 person working) |
300m
Run |
300m Run (together) |
300m Run (together) |
300m Run (together) |
20
Thrusters 75/55# |
32
Thrusters 75/55# (1 person working) |
44
Thrusters 75/55# (1 person working) |
56
Thrusters 75/55# (1 person working) |
200m
Run |
200m Run (together) |
200m Run (together) |
200m Run (together) |
30
Pull Ups |
48 Pull
Ups (1 person working) |
66 Pull
Ups (1 person working) |
84 Pull
Ups (1 person working) |
100m
Run |
100m Run (together) |
100m Run (together) |
100m Run (together) |
40
Wallball (20# to 10'/14# to 9') |
64
Wallball 20# to 10'/14# to 9' (1 person working) |
88
Wallball 20# to 10'/14# to 9' (1 person working) |
112
Wallball 20# to 10'/14# to 9' (1 person working) |
100m
Run |
100m Run (together) |
100m Run (together) |
100m Run (together) |
30
Pull Ups |
48 Pull
Ups (1 person working) |
66 Pull
Ups (1 person working) |
84 Pull
Ups (1 person working) |
200m
Run |
200m Run (together) |
200m Run (together) |
200m Run (together) |
20
Thrusters 75/55# |
32
Thrusters 75/55# (1 person working) |
44
Thrusters 75/55# (1 person working) |
56
Thrusters 75/55# (1 person working) |
300m
Run |
300m Run (together) |
300m Run (together) |
300m Run (together) |
10
Overhead Squats 75/55# |
16 OHS
75/55# (1 person working) |
22 OHS
75/55# (1 person working) |
28 OHS
75/55# (1 person working) |
400m
Run |
400m Run (together) |
400m Run (together) |
400m Run (together) |
|
|
|
|
|
All
movements with 1 person working can be broken up however |
All
movements with 1 person working can be broken up however |
All
movements with 1 person working can be broken up however |
WOD #8 @ 1:00
AM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
9min
AMRAP starting @ 1:00 - 1:20 - 1:40 (3 AMRAP total) |
9min AMRAP
starting @ 1:00 - 1:20 - 1:40 (3 AMRAP total) |
9min AMRAP
starting @ 1:00 - 1:20 - 1:40 (3 AMRAP total) |
9min AMRAP
starting @ 1:00 - 1:20 - 1:40 (3 AMRAP total) |
2
Rope Climbs |
3 Rope
Climbs (1 perosn working) |
4 Rope
Climbs (1 perosn working) |
5 Rope
Climbs (1 perosn working) |
20
DB Lunges 35/20# |
30 DB
Lunges 35/20# (1 person working) |
40 DB
Lunges 35/20# (1 person working) |
50 DB
Lunges 35/20# (1 person working) |
16/12
cal AAB |
16/12 cal
AAB (each @ same time) |
16/12 cal
AAB (each @ same time) |
16/12 cal
AAB (each @ same time) |
|
|
|
|
|
Both
movements with 1 person working and can be broken up however |
Both
movements with 1 person working and can be broken up however |
Both
movements with 1 person working and can be broken up however |
WOD #9 @ 2:00
AM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
For
Time: |
For Time: |
For Time: |
For Time: |
150
Wallball (20# to 10'/14# to 9') |
250
Wallball (20# to 10'/14# to 9') |
350
Wallball (20# to 10'/14# to 9') |
450
Wallball (20# to 10'/14# to 9') |
Every
time you break you have to run 200m before starting again. |
Every time
you break you have to run 200m before starting again. |
Every time
you break you have to run 200m before starting again. |
Every time
you break you have to run 200m before starting again. |
|
|
|
|
|
Each
person does their wallball set (1 at a time) then you both run together.
Continue until 250 total Wallballs are hit. |
Each
person does their wallball set (1 at a time) then you all run together.
Continue until 350 total Wallballs are hit. |
Each
person does their wallball set (1 at a time) then you all run together.
Continue until 450 total Wallballs are hit. |
|
|
|
|
WOD #10 @ 3:00
AM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
5
Rounds Of: |
5 Rounds Of: |
5 Rounds
Of: |
5 Rounds
Of: |
15
Sumo Deadlift High Pull 75/55# |
30 Sumo Deadlift High Pull
75/55# |
45 Sumo
Deadlift High Pull 75/55# |
60 Sumo
Deadlift High Pull 75/55# |
15
Box Jumps 24/20" |
30 Box Jumps 24/20" |
45 Box
Jumps 24/20" |
60 Box
Jumps 24/20" |
15
Kettlebell Swings 53/35# |
30 Kettlebell Swings 53/35# |
45
Kettlebell Swings 53/35# |
60
Kettlebell Swings 53/35# |
2min
Rest |
|
|
|
|
1 person working and can be
broken up between both people however |
1 person
working and can be broken up between all people however |
1 person
working and can be broken up between all people however |
|
|
|
|
WOD #11 @ 4:00
AM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
40
Handstand Push Ups |
70
Handstand Push Ups |
100
Handstand Push Ups |
130
Handstand Push Ups |
100
Ring Rows |
175 Ring
Rows |
250 Ring
Rows |
325 Ring
Rows |
|
|
|
|
Partition
as needed |
Partition
as needed |
Partition
as needed |
Partition
as needed |
|
1 person
working and can be broken up between both people however |
1 person
working and can be broken up between all people however |
1 person
working and can be broken up between all people however |
|
|
|
|
WOD #12 @ 5:00
AM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
5K
Ruck |
5K Ruck |
5K Ruck |
5K Ruck |
(1)
15# Sandbag |
(1) 45#
Sandbag alt. as needed |
(1) 45#
Sandbag alt. as needed |
(1) 45#
Sandbag alt. as needed |
|
|
(1) 30#
Sandbag alt. as needed |
(1) 30#
Sandbag alt. as needed |
|
|
|
(1) 15#
Sandbag alt. as needed |
|
|
|
|
WOD #13 @ 6:00
AM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
125
Burpees |
250
Burpees |
375
Burpees |
500
Burpees |
|
|
|
|
|
1 person
working and can be broken up between both people however |
1 person
working and can be broken up between all people however |
1 person
working and can be broken up between all people however |
WOD #14 @ 7:00
AM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
50
Deadlifts 95/65# |
100
Deadlifts 95/65# |
150
Deadlifts 95/65# |
200
Deadlifts 95/65# |
50
Hang Cleans 95/65# |
100 Hang
Cleans 95/65# |
150 Hang
Cleans 95/65# |
200 Hang
Cleans 95/65# |
50
Push Press 95/65# |
100 Push
Press 95/65# |
150 Push
Press 95/65# |
200 Push
Press 95/65# |
50
Front Rack Lunges 95/65# |
100 Front
Rack Lunges 95/65# |
150 Front
Rack Lunges 95/65# |
200 Front
Rack Lunges 95/65# |
Partition
as needed |
Partition
as needed |
Partition
as needed |
Partition
as needed |
|
1 persone
working and can be broken up between both people however |
1 persone
working and can be broken up between all people however |
1 persone
working and can be broken up between all people however |
WOD #15 @ 8:00
AM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
200
cal Row |
300 cal
Row |
400 cal
Row |
500 cal
Row |
75
Toes-To-Bar |
150
Toes-To-Bar |
200
Toes-To-Bar |
250
Toes-To-Bar |
|
|
|
|
Partition
as needed |
Partition
as needed |
Partition
as needed |
Partition
as needed |
|
1 person
working and can be broken up between both people however |
1 person
working and can be broken up between all people however |
1 person
working and can be broken up between all people however |
WOD #16 @ 9:00
AM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
5
Rounds of: |
5 Rounds
of: |
5 Rounds
of: |
5 Rounds
of: |
EMOM |
EMOM |
EMOM |
EMOM |
Min #1 - 100m Run |
Min #1 - 100m Run (together) |
Min #1 - 100m Run (together) |
Min #1 - 100m Run (together) |
Min #2
- 12 Wallball (20# to 10'/12# to 9') |
Min #2
- 10 Wallball each (20# to 10'/12# to 9') (synchronized) |
Min #2 -
10 Wallball each (20# to 10'/12# to 9') (synchronized) |
Min #2 -
10 Wallball each (20# to 10'/12# to 9') (synchronized) |
Min #3
- 8 Burpees |
Min #3
- 8 Burpees each (synchronized) |
Min #3
- 8 Burpees each (synchronized) |
Min #3
- 8 Burpees each (synchronized) |
Min #4
- 4 Power Clean 70% of 1RM |
Min #4
- 4 Power Cleans each 70% of 1RM (everyone
has their own bar and must hit the top of each rep together) |
Min #4
- 4 Power Cleans each 70% of 1RM (everyone
has their own bar and must hit the top of each rep together) |
Min #4
- 4 Power Cleans each 70% of 1RM (everyone
has their own bar and must hit the top of each rep together) |
Min #5
- 10 Box Jumps (24/20") |
Min #5
- 16 Box Jumps total (24/20") (must
alternate each rep) |
Min #5
- 15 Box Jumps total (24/20") (must
alternate each rep) |
Min #5
- 20 Box Jumps total (24/20") (must
alternate each rep) |
Min #6 - Rest |
Min #6
- Rest |
Min #6
- Rest |
Min #6
- Rest |
WOD #17 @ 10:00
AM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
Starting
@ 10:20 |
Starting @
10:20 |
Starting @
10:20 |
Starting @
10:20 |
1200m
Row |
1200m Row |
2 rowers
must hit 1200m each |
2 rowers
must hit 1200m each |
|
1 person
must hang from bar for other to row |
1 person
must hang from bar for other 2 people to row |
2 people
must hang from bar for other 2 people to row |
|
|
|
|
Starting
@ 10:30 |
Starting @
10:30 |
Starting @
10:30 |
Starting @
10:30 |
120
Med Ball Sit Ups 14# |
120
Medball Sit Ups 14# |
2 Medballs
a 14# & 10# must hit 120 Medball Sit Ups each |
2 Medballs
a 14# & 10# must hit 120 Medball Sit Ups each |
|
1 person
must plank for other to do the Medball Sit Ups |
1 person
must plank for other 2 people to do the Medball Sit Ups |
2 people
must plank for other 2 people to do the Medball Sit Ups |
|
|
|
|
Starting
@ 10:40 |
Starting @
10:40 |
Starting @
10:40 |
Starting @
10:40 |
300
Killer Rope |
300 Killer
Rope |
2 Killer
Ropes must hit 300 Killer Rope each |
2 Killer
Ropes must hit 300 Killer Rope each |
|
1 person
must hold plate 35/25# overhead for other to Killer Rope |
1 person
must hold plate 35/25# overhead for other 2 people to do Killer Rope |
2 people
must hold plate 35/25# overhead for other 2 people to do Killer Rope |
|
|
|
|
|
1 Person
must be holding the movement for the other person to be working to get to the
total reps needed. Switch positions as much as needed |
1 Person
must be holding the movement for the other 2 people to be working at the same
time to get to the total reps needed. Switch positions as much as needed |
2 people
must be holding the movement for the other 2 people to be working at the same
time to get to the total reps needed. Switch positions as much as needed |
WOD #18 @ 11:00
AM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
50
Air Squats |
75 Air
Squats |
100 Air
Squats |
125 Air
Squats |
10
Burpees |
15 Burpees |
20 Burpees |
25 Burpees |
40
Box Jumps 24/20" |
60 Box
Jumps 24/20" |
80 Box
Jumps 24/20" |
100 Box
Jumps 24/20" |
10
Push Ups |
15 Push
Ups |
20 Push
Ups |
25 Push
Ups |
30
Walking Lunges |
45 Walking
Lunges |
60 Walking
Lunges |
75 Walking
Lunges |
10
Burpees |
15 Burpees |
20 Burpees |
25 Burpees |
20
KB Swings 53/35# |
30 KB
Swings 53/35# |
40 KB
Swings 53/35# |
50 KB
Swings 53/35# |
10
Push Ups |
15 Push
Ups |
20 Push
Ups |
25 Push
Ups |
4
Wall Walks |
8 Wall
Walks |
12 Wall
Walks |
16 Wall
Walks |
10
Push Ups |
15 Push
Ups |
20 Push
Ups |
25 Push
Ups |
20
KB Swings 53/35# |
30 KB
Swings 53/35# |
40 KB
Swings 53/35# |
50 KB
Swings 53/35# |
10
Burpees |
15 Burpees |
20 Burpees |
25 Burpees |
30
Walking Lunges |
45 Walking
Lunges |
60 Walking
Lunges |
75 Walking
Lunges |
10
Push Ups |
15 Push
Ups |
20 Push
Ups |
25 Push
Ups |
40
Box Jumps 24/20" |
60 Box
Jumps 24/20" |
80 Box
Jumps 24/20" |
100 Box
Jumps 24/20" |
10
Burpees |
15 Burpees |
20 Burpees |
25 Burpees |
50
Air Squats |
75 Air
Squats |
100 Air
Squats |
125 Air
Squats |
|
|
|
|
|
1 person
working and can be broken up between both people however |
1 person
working and can be broken up between all people however |
1 person
working and can be broken up between all people however |
WOD #19 @ 12:00
PM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
This
is for time: |
This is
for time: |
This is
for time: |
This is
for time: |
EMOM |
Rotate
people each minute |
Rotate
people each 30 seconds |
Rotate
people each 30 seconds |
1
Clean & Jerk (pick your weight and feel free to change it during the WOD) |
1 Clean
& Jerk (pick your weight and feel free to change it during the WOD) |
1 Clean
& Jerk (pick your weight and feel free to change it during the WOD) |
1 Clean
& Jerk (pick your weight and feel free to change it during the WOD) |
|
|
|
|
Time
stops when a total of 4000 pounds is hit. |
Time stops
when a total of 5000 pounds is hit. |
Time stops
when a total of 8000 pounds is hit. |
Time stops
when a total of 10000 pounds is hit. |
|
|
|
|
|
Alternate
each minute. Each person gets their own barbell. |
Alternate
each 30 seconds. Each person gets their own barbell. |
Alternate
each 30 seconds. Each person gets their own barbell. |
|
|
|
|
You
can only do 1 lift every minute. If you fail the lift then you have to wait
until the next minute to lift again. |
You can
only do 1 lift every minute. If you fail the lift then you have to wait until
the next minute and the next person will lift |
You can
only do 1 lift every 30 seconds. If you fail the lift then you can try again
until the next 30 seconds starts and the next person will then lift. |
You can
only do 1 lift every 30 seconds. If you fail the lift then you can try again
until the next 30 seconds starts and the next person will then lift. |
Women's
weights are multiplied by 1.5 |
Women's
weights are multiplied by 1.5 |
Women's
weights are multiplied by 1.5 |
Women's
weights are multiplied by 1.5 |
WOD #20 @ 1:00
PM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
1
Round Of: |
2 Total
Rounds Of: |
3 Total
Rounds Of: |
4 Total
Rounds Of: |
10
Burpees |
10 Burpees |
10 Burpees |
10 Burpees |
20/16
cal AAB |
20/16 cal
AAB |
20/16 cal
AAB |
20/16 cal
AAB |
10
Pull Ups |
10 Pull
Ups |
10 Pull
Ups |
10 Pull
Ups |
20/16
cal Row |
20/16 cal
Row |
20/16 cal
Row |
20/16 cal
Row |
10
Toes-To-Bar |
10
Toes-To-Bar |
10
Toes-To-Bar |
10
Toes-To-Bar |
20
Double Unders |
20 Double
Unders |
20 Double
Unders |
20 Double
Unders |
10
DB Thrusters 50/35# |
10 DB
Thrusters 50/35# |
10 DB
Thrusters 50/35# |
10 DB
Thrusters 50/35# |
20
Box Jumps |
20 Box
Jumps |
20 Box
Jumps |
20 Box
Jumps |
10
Slam Ball 40/30# |
10 Slam
Ball 40/30# |
10 Slam
Ball 40/30# |
10 Slam
Ball 40/30# |
20
Air Squats |
20 Air
Squats |
20 Air
Squats |
20 Air
Squats |
10
Push Ups |
10 Push
Ups |
10 Push
Ups |
10 Push
Ups |
|
|
|
|
|
You must
alternate each movement athlete 1 does burpees then athlete 2 does AAB. If
you do this right then after 2 total rounds every athlete will hit every
movement. |
You must
alternate each movement athlete 1 does burpees then athlete 2 does AAB. If
you do this right then after 3 total rounds every athlete will hit every
movement. |
You must
alternate each movement athlete 1 does burpees then athlete 2 does AAB. If
you do this right then after 4 total rounds every athlete will hit every
movement. |
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WOD #21 @ 2:00
PM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
10
Rope Climbs |
20 Rope
Climbs |
30 Rope
Climbs |
40 Rope
Climbs |
100
cal AAB |
200 cal
AAB |
300 cal
AAB |
400 cal
AAB |
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Partition
as needed |
Partition
as needed |
Partition
as needed |
Partition
as needed |
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1 person
working at a time |
2 People
can be working at a time but only 1 person can be working at a each movement |
2 People
can be working at a time but only 1 person can be working at a each movement |
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WOD #22 @ 3:00
PM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
10
Rounds For Time: |
10 Rounds
Each For Time: |
10 Rounds
Each For Time: |
10 Rounds
Each For Time: |
200m
Run |
Athlete #1
- 200m Run |
Athlete #1
- 200m Run |
Athlete #1
- 200m Run |
Rest
2min |
Athlete #2
- 200m Run |
Athlete #2
- 200m Run |
Athlete #2
- 200m Run |
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1min Rest |
Athlete #3
- 200m Run |
Athlete #3
- 200m Run |
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Athlete #4
- 200m Run |
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Athletes
will rest during the other athletes run. |
Athletes
will rest during the other athletes run. |
Athletes
will rest during the other athletes run. |
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WOD #23 @ 4:00
PM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
200
Double Unders |
350 Double
Unders |
500 Double
Unders |
600 Double
Unders |
75
Push Press 115/85# |
140 Push
Press 115/85# |
200 Push
Press 115/85# |
250 Push
Press 115/85# |
15
Bar Muscle Ups |
30 Bar
Muscle Ups |
45 Bar
Muscle Ups |
60 Bar
Muscle Ups |
50
Tire Flips |
100 Tire
Flips |
150 Tire
Flips |
200 Tire
Flips |
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Partition
as needed |
Partition
as needed |
Partition
as needed |
Partition
as needed |
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1 person
working and can be broken up between both people however |
1 person
working and can be broken up between all people however |
1 person
working and can be broken up between all people however |
WOD #24 @ 5:00
PM |
1 Person |
2 Person Team |
3 Person Team |
4 Person Team |
1
Mile (1600m) Farmers Carry |
1 Mile
(1600m) Farmers Carry |
1 Mile
(1600m) Farmers Carry |
1 Mile
(1600m) Farmers Carry |
with
35/20# DB or KB |
with
50/35# DB or KB |
with 2
sets of 35/20# DB or KB |
with 2
sets of 50/35# DB or KB |
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1 person
doing the farmers carry at a time and switch between both people whenever. |
2 people
doing the farmers carry at a time and switch between all people whenever. |
2 people
doing the farmers carry at a time and switch between all people whenever. |
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