EQUIPMENT: Jump Rope, AbMat, Barbell (adv: 115/85, int: 95/65, beg: 65/35)
WARM-UP:
*Active Stretch
-then:
3 Rounds -
*200m Run
*15 x Double-Under (sub: 30 singles)
*10 x Weightless OH Squat
PART A (“SPEED”):
FOR TIME (Choose Option1 OR Option2)(15 Min. Time Cap) -
Option1: “FLIGHT SIMULATOR”
Perform this ladder (ea. set of D-U's must be UNBROKEN):
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10 x Double-Under (sub: Same # of Singles + Same # of Lateral Bar Hops)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10 x Double-Under (sub: Same # of Singles + Same # of Lateral Bar Hops)
Option2: “ANNIE”
50-40-30-20-10
*Double-Under (sub: Same # of Singles + Same # of Tuck Jumps)
*AbMat Sit-Ups
50-40-30-20-10
*Double-Under (sub: Same # of Singles + Same # of Tuck Jumps)
*AbMat Sit-Ups
If you finish early, start on the other WOD option until time is called at 15:00. Super Goal: get through BOTH WODs within in 15:00
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PART B (“STRENGTH-ENDURANCE”)(35 min. Time Limit):
*BUY IN: 800m Run
-no rest-
8 Rounds -
Once the bar is picked up each round, you may not set it down until the round is complete. Penalty each time you put the bar down = 1 Barbell Burpee.
*1 ea. side x Deck Squat - Lateral Bar Hop
*2 x BB Roll-Out (a.k.a. “Evil Wheel”)(a: 115/85; i: 95/65; b: 65/35)
*3 x Romanian Deadlift (sub: Deadlift)
*4 x Hang Power Clean
*5 x Front Squat
*6 x Front Lunge
*7 x Shoulder-to-Overhead
*8 x Behind-the-Neck Thruster
-no rest-
*BUY OUT: 800m Run
If you finish Round 4 sub 12:00, you must complete an additional 800m Run (@ the 1/2 way mark)(because it means that you went too light!)
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