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Main WOD

M-1: Metcon (Time)

35/30 cal AD
10 KB swings 70/53
35/30 cal AD
10 KB swings
Rest 8-10 min b/t
3 sets each for time
These are max effort sets!!

Competition WOD

C-1: Handstand Push-ups (Ladder 1-10 for time)

Perform 1 HSPU, rest as needed , then 2, rest etc…

C-2: Metcon (Time)

400m run
20 OH squats 115/80
10 box jumps 30/24
3 rounds for time


A: Box Squat Box Jump (1 Every 30 sec for 6 minutes)

Squat to a box, pause, then jump to another box.
Squat to box at parallel.

B: DB Box Jump – Deadlift Position (1 Every 30 sec for 6 min.)

Start from a dead stop deadlift position with dumbbells hanging by sides, then perform a box jump.
*Rest DBs on bumpers at the height where a bar would be set.
**Weight should be one that allows for maximal explosion and hip/leg extension.
***Height above what you can land on fully extended.

C: Front and Rear Foot Elevated Split Squat (5 x 7 (Each leg))

Split squat where the rear foot and front foot are both elevated.

D: Seated Good Morning (4 x 6)

Good morning while seated on bench with feet on floor.

E: Reverse GHD Sit Ups (3 sets of Maintainable reps)

With back on GHD, straight legs and hands in the foot holds, raise legs up, then lower them back down.

Categories: WOD

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