4x5 sitting box jumps

10 2-minute rounds of:

• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 push-ups
• 15 squats
• Row for calories

Rest 1 minute between rounds. Enter the number of calories rowed each round as result.

For Total Reps
2:00 - Max Reps Pull Ups
2:00 - Max Reps Pistols
2:00 - Max Calorie Row
2:00 - Max Wall Balls (20/14)

Emotm for 10min:
2-5 muscle ups

21-15-9 of

Front squat @35
T2B
American swing @12

Posted on August 12, 2014

8.12.14 Tuesday
Event Date: August 12, 2014

Warm Up

(Hip Mobility)

1min Band Squat

1min Single leg Flexion L/R

1min Hip External Rotation on Box

10 Wall Squats

10 Goblet Squats

10 PT

10 GM

Strength

10min EMOM

6 Ring Dips ODD

8 HRPUs EVEN

Before starting WOD do Burgener Warm Up

WOD

20min EMOM

2SDL+2PS @77% of PS 1RM (odd)

6 Tire Flips(even)

(10 burpee penalty per round)

Cash Out

50 Air Squats using MedBall (reference)

3x1min Plank

WARM UP
500m Row

3 rounds
10 step on box
5 burpees
10 KB
10 sit ups
30s hollow rock

WOD
10, 9, 8, 7... 1
Thrusters 30kg
Box Jumps
KB Swings 16kg
Overhead Walk Lunges 10kg

my time: 19:11

15-12-9
Back Squat (BW)
Handstand Push Ups

Choose ONE of the following sports:
Swim 1200m TT
Bike 30k TT
Run 8,5Min TT
Row 8k TT

5 rounds:
*1 minute Row or Skierg (your 500m personal best average + 5 sec)
*50m Sled sprint (easy weight, go fast)

1 min REST between rounds