WODs
5 RFT: 400 m, Box Jumps and Wall Balls
5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls
Step Down on the Box Jumps
Gym Activity
-
4 rounds of: 2 Rope Climbs, 15 ft Sprint, 100 ft 4 Squat Cleans, 115 lbs Sprint, 100 ft -
3 Rounds, 2 Rope Climbs, 100FT Sprint, 2 Squat Cleans. #205 for first two reps. #195 for remainder.4 rounds of: 2 Rope Climbs, 15 ft Sprint, 100 ft 4 Squat Cleans, 225 lbs Sprint, 100 ft
-
4 rounds of: 2 Rope Climbs, 15 ft Sprint, 100 ft 4 Squat Cleans, 155 lbs Sprint, 100 ft
-
2168ft of elevation. Long, but great ride up to Apex. Time in hours.Interval Bike Ride (Road Bike), 74.19 km | 4:25
-
4 rounds of: 2 Rope Climb (from ground to standing)s Sprint, 100 ft 4 Squat Cleans, 113 lbs Sprint, 100 ft
-
4 rounds of: 2 Rope Climbs, 15 ft Sprint, 100 ft 4 Squat Cleans, 225 lbs Sprint, 100 ft
-
pull and ring dip substitute8 Burpee Muscle Ups
-
Sets 20 Back Squat (High Bar)s | 115 lbs
-
4 rounds of: 2 Rope Climbs, 15 ft Sprint, 100 ft 4 Squat Cleans, 120 lbs Sprint, 100 ft
-
4 rounds of: 2 Rope Climb (from ground to standing)s Sprint, 100 ft 4 Squat Cleans, 55 lbs Sprint, 100 ft
