XWOD

5 Rounds

2 x 34′ One armed Farmers Carry (one for each arm)

2 attempts for max distance banded sprints

Each person does 2 farmers carry, one for each hand. Then they have 2 attempts to get max distance placing a 5 lb plate as far from the rig as possible while tied to rig with bands.

Back Squat

6-6
4-4-4
2-2-2-2

Building sets to a heavy 2

CORE

Accumulate a total of 3 min Enterprise during Back Squats. Break up time as desired.

Warm Up

Death By Gym sprints 4 min

2 x
20 sec back plank
3 walk out to push up to DD and SM

PVC Shoulder Series

BASE BUILDER

AMRAP 35 min

600 meter run or row
50 DU’s
10 Mace Bell Squats (alternating sides)
10 Ring Dips
1 x 10 sec Plank Wheel
10 Pause Negative Suitcase Deadlifts (with KB’s)

Rx 53 / 70
Rx+ 1 x MU to dips

Warm Up

400 meter run

3 Rounds of Funnel Tag

Wall Ball Wave

-group stretch-

WOD

3 Teams (number determined by size of class)

5 Rounds per person for time

3 Paralette Burpess
3 Paralette Burpees
20 DU’s
10 Thrusters

Rx 65 / 95
Rx+ 85 / 115
M 35 / 45

Each team will have a lane, rotate through until all members have done 5 rounds

WOD

3 Person Teams

Station #1 – 5 min AMRAP
Mace Bell relay

• 2 members perform continuous sledge stakes to a tire with a Mace Bell or sledgehammer
• 3rd member carries their sledge or mace bell on a 200m run
• All team mates rotate through the run

Station #2 – 5 min AMRAP
Big Ass Tire Flips

• Continuos tire flips of large tire
• Can rotate individually, as a pair with one resting or all 3 flipping as a team

Station #3 – 5 min AMRAP
Sandbags and Sled Drags

• 2 members push/pull a weighted sled 50ft then one person trades out on sandbag drag
• 3rd person pulls sandbag the length of the rope in one direction then back continuously until relieved
• All team mates rotate through the sandbag drags

Station #4 – 5 min AMRAP
Kettle Bell Drags and Step Ups

• 1 team member rescue drags two kettle bells 35ft then farmer carries them to box and switches out with another member
• 2 members perform continuous weighted step ups with KB in each hand until relieved by member who finished drags
• rotate all team mates through the drags.
• KB weight combined should be roughly 50% of body weight.

STRENGTH

If we have time.

Max weighted seated sled pull