EQUIP: Jump Rope, AbMat, Pull-Up Bar (+ box/ plate below), Slam Ball (30/20), Plate (45/25),
Barbell (a: 65/45, i: 55/35, b: 45/25)
WARM-UP:
*Active Stretch, then:
*400m Run/ Row
*5 x Dive Bomber
*10 x Double Mt. Climber
*15 x Handstand Shoulder Shrug
*20 x SB Goblet Squat (30/20)
*25 x Double-Under
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RULES:
*Complete as many of the WODs listed below as possible in any order desired.
*100 bonus reps for working through the WODs in the order listed below.
*55 Minute Time Cap
*SCORE = Total # reps completed over the entire workout (each WOD = 350 reps)
(note: 500m run = 50 reps, 300m row = 30 reps, etc.)
WOD 1:
“BAD Annie”
50-40-30-20-10 x
*Double-Under (sub: same # Singles + same # Lateral Bar Hop)
*AbMat Sit-Up
-10 x Burpee after each set
(i.e. 50 D-U + 50 Sit-Up + 10 Burpee = 1st set; 10 D-U + 10 Sit-Up + 10 Burpee = last set)
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-2 min. REST-
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WOD 2:
500-400-300-200-100m Row
50-40-30-20-10 x Jumping Pull-Up
-10 x Burpee after each set
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-2 min. REST-
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WOD 3:
50-40-30-20-10 x
*Ball Slam (30/20)
*Push Press (a: 65/45, i: 55/35, b: 45/25)
-10 x Burpee after each set
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-2 min. REST-
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WOD 4:
50-40-30-20-10 x
*Handstand Shoulder Tap (sub: Decline Shoulder Tap @ Box)(Rx+: HS Hip Tap)
*OH Plate Lunge (45/25)
-10 x Burpee after each set
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-2 min. REST-
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WOD 5:
500-400-300-200-100m Run
50-40-30-20-10 x Russian Twist (20/14)(Rx+: GHD Russian Twist)
-10 x Burpee after each set
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