WOD:

For Time
7000lb/5000lb Challenge
Ground to Overhead by any means necessary
Choose one:
Male:
1)155lb/46reps
2)135lb/52reps
3)95lb/74reps
4)75lbs/94reps
Female:
1)100lb/50reps
2)85lbs/59reps
3)65lbs/77reps
4)55lbs/91reps
5)45lbs/112reps
6)35lbs/115reps=4000lbs
7)25lbs/100reps=2500lbs

WOD:

5 Rounds

3 minutes to complete
25 Dumbbell Hang Power Cleans 2-40’s/2-30’s
50 Anchored Sit Ups
Max Rep Handstand Push Ups

Rest 1 minute

WOD:

“Bird Box”

For Time

100 Overhead Squats 75/55

At the top of every minute complete 20 Double Unders.

WOD:

“Countdown”

10 Rounds for Time of

10 Bar Hops L+R=1
9 Squats
8 Deadlifts
7 Hang Power Cleans
6 Front Squats
5 Shoulder to Overhead
4 Back Squats
3 Thrusters
2 Burpees
1 Bar Muscle Up

95/65

WOD:

100 Weighted Sit Ups 35/25
75 Jumping Ring Dips
50 Weighted Box Overs 35/25
75 Overhead Squats 45/30
100 Weighted Sit Ups 35/25

WOD:’

3 minute Plank Hold

Then

21 Squat Cleans
42 Pull Ups
15 Squat Cleans
30 Pull Ups
9 Squat Cleans
18 Pull Ups
115/75

Then

3 minute Plank Hold

WOD:

Tabata Handstand Push Ups
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata Dumbbell Bench Press 50/35
Rest 1 minute
Tabata Hang Power Snatch 75/55

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

“8 More Crazy Nights”

8 Rounds for Time of

8 Push Ups
8 Sit Ups
8 Deadlifts
8 Hang Power Cleans
8 Shoulder to Overhead
8 Back Squats
8 Burpees
8 Box Jumps 20”

95/65

WOD:

21-15-9 reps of

Ring Push Ups
KB Sumo Deadlift High Pulls 70/53
DB Push Jerks 2-50’s/2-35’s
C2B Pull Ups

WOD:

4 minutes to complete
300 singles
Max rep Hang Power Snatch 75/55

Rest 90 seconds

4 minutes to complete
300 singles
Max rep Hang Power Snatch 85/60

Rest 90 seconds

4 minutes to complete
300 singles
Max rep Hang Power Snatch 95/65

Rest 90 seconds

4 minutes to complete
300 singles
Max rep Hang Power Snatch 105/70