The Queen's Gambit

EQUIP: Bar (a: 135/95, i: 95/65, b: 65/35), Wall Ball (20/14), Box (24/20, Rx+: 30/24), Rower, Rope, GHD?, Rings

“THE QUEEN’S GAMBIT”

(adapted WOD originally programmed by Mary Queen)

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x Hanging Shoulder Shrug  

*10 x Handstand or Plank Shoulder Shrug

*10 x MB Goblet Squat

*10 ea. x MB OH Lunge

*10 x MB Push-Up

…warm-up any necessary WOD movements

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“The Queen’s Gambit”

3 Rounds For Time (50:00 time limit) -

*1 x Rope Climb (sub: 10 x Ring Row (tempo: 3-count on the descent))

*2 x Curtis-Bear Complex (a: 135/95, i: 95/65, b: 65/35)(Bear Complex + Curtis P from hang)

*3 x Bar Muscle-Up (sub: 6 x C2B Pull-Up OR 9 x Pull-Up)

*400m Run

*500m Row

*6 x Deck Squat Box Jump (24/20)(Rx+: 30/24)

*7 x Sumo Deadlift High Pull (a: 135/95, i: 95/65, b: 65/35)

*8 x Double-Squat Wall Ball (20/14)

*9 x Ring Dip

*10 x a: MB GHD Sit-Up, i: Cherry Picker Sit-Up, b: OH MB Sit-Up (20/14)

*? x Burpee (as many Burpees as the # of minutes that have elapsed at the end of ea. round)

NOTE: Curtis-Bear Complex = Bear Complex (Power Clean + Front Squat + S2OH + Back Squat + Behind-the-Neck S2OH) + Curtis P from the hang (Hang Power Clean + Front Lunge R + Front Lunge L + Push Press)