Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Complete the following for time:
Row 1000m
Rest 2 minutes
Row 800m, Run 200m
Rest 2 minutes
Row 600m, Run 400m
Rest 2 minutes
Row 400m, Run 600m
Rest 2 minutes
Row 200m, Run 800m
Rest 2 minutes
Run 1000m
Neck, Shoulders, Hips, Knees, Ankles
Practice DU’s for 2 minutes
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
5 Rounds of:
200m Run
15 KB Swing
15 Box Jump
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
3 Rounds for time of:
35 Wall balls, 20#/14#
70 Double unders
*Rx+ for going unbroken.
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Snatch warm up and skill w/ PVC
Start light, add 5# each rep if possible.
Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
5-Rounds for time:
35 Kettlebell Swings, 1.5 pood
30 Push-ups
25 Pull-ups
20 Box Jumps, 30″
1-Mile Run
In honor, U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013
To learn more about Gaza click here
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
5 Station Outdoor WOD:
Sled Push
Knees to elbows
Hurdle jumps
OH Walking lunges, 45#/35#
Sledgehammer strikes
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
5 station partner workout. 4 minutes per station, 8 minutes for bike/row station.
Tire flip jump through
Toes to bar
Mountain climber push up
Overhead walking lunge
Row/Bike
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
5 Rounds for time of:
5 Tire flips
2 Wall climbs
400m Run w/ med ball, 20#/14#
Rest 3 minutes between rounds.
*Rx+ 5 Clean & jerks, 185#/125#, 5 Muscle ups, 200m Run. Rest 3 minutes between rounds.
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
4 Rounds for time of:
Row 25 calories
12 Burpee pull-ups
*Rx+ Attempt to complete each round in under 2 minutes. Rx+ will also rest 2 minutes between rounds.