"The Kraken 3.0" + "The Kraken 4.0"

*NOTE: "The Kraken" is a famous benchmark CrossFit WOD (17 min. time cap to complete same rep/ set scheme as below w/ different movements).  Recently, there was a CrossFit competition in Ventura County which had the competitors doing a remodeled version of "The Kraken," which they titled "The Kraken 2.0" and gave a 19 min. time cap.  I followed that idea and made two more alternative versions of this famous WOD.  See below for the fun we had today in my Conditioning class:)

EQUIP: Slam Ball (30/20), Box (c: 30/24, p/f: 24/20), Bar (95/65), KB (53/35), Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 ea. x Air Squat, Push-Up, Pull-Up, KB Swing

*5 ea. x Power Clean, Push Jerk, Back Squat

————————

WOD 1:

"The Kraken 4.0" (25 min. time cap):

5 Rounds -

5 Bear Complex (95/65)

5 Burpee Pull-Up

4 Rounds -

7 Box Over Jump (c: 30”/24,” p/f: 24”/20”)

7 HSPU (c: Strict)

3 Rounds -

10 Front Rack Step-Up (20”)(mod: Back Rack)(95/65)

10 1-Leg Deadlift (95/65)

2 Rounds -

15 KB Sumo Deadlift High Pull (53/35)

15 KB Thruster (53/35)

1 Round -

30 Back Squat Jump (95/65)

———————————-

WOD 2:

"The Kraken 3.0" (30 min. time cap) -

5 Rounds -

5 ea. alt. OH Lunge (95/65)

5 Pull-Over (sub1: 5 Skin-the-Cat; sub2: 5 ea. Barbell Windshield Wiper)

4 Rounds -

7 Hang Power Snatch (95/65)

7 ea. alt. Hanging Hip Touch (https://www.youtube.com/watch?v=SJ3WqnnyvcQ)

3 Rounds -

10 KB Snatch (53/35)

10 KB Swing (53/35)

2 Rounds -

15 Backward Ground-2-OH Slam Ball Toss (30/20)

15 “Slurpee” (Slam Ball Burpee)(30/20)

1 Round -

30 (15 ea.) 1-Leg Shoulder-2-Overhead (65/45)(Rx+: 95/65)