Saturday WOD 9-10

Buy In: Beep Test up to level 10. If you have to rest and miss a length or two, do so.  Work until level 10 is over.  Post time of first break to comments. 

3  minutes per station.  Max reps.

Kettlebell Shoulder Press (both sides simultaneously).  Everybody planks last.

Ring Push Ups

Handstand Push Ups

Rope climb

Ring Rows

Plank

post status to comments.

Buy In: Run 800.  PVC Shoulder Dislocations x 10.  Band freestyle for shoulders.  10 reps unloaded barbell thrusters. 

Clean Ladder:

Clean (full squat) and Jerk 1 rep

53# women/ 95# men

63/105

73/115

83/125

93/135

and so on.  Once you fail, begin working your way back down the ladder in the same way.  You will have 30 minutes to do work.  This workout is not timed, but you are done after 30 minutes.  In the event that you don't make it very far up/down the ladder, simply repeat until you feel you have had sufficient work.  Rest as needed between reps.

Buy In: 100 Hollow Rocks, 100 Double Unders.

For time:

Complete 100 Burpee-Pull ups. Do a burpee then jump up and complete a pull up.  Do not do a jumping pull up.  Grab the bar, fully extend your elbows, then push your head through and kip to the top with chin over the bar. 

Post time to comments.

Buy In:Run 800 meters.  Address your sore business in highly trained MWOD fashion. If you are not experienced with MWOD skills, ask a trainer for help.

With a partner: 

One team member completes a suicide while the other holds a barbell in the high rack position, then switch.

95/135

One team member completes a suicide while the other holds a barbell in a snatch grip overhead, then switch.

85/115

One team member completes a suicide while the other holds a barbell "in the hole" of an overhead squat, then switch.

The barbell can not touch the ground.  At any time.  Even while stripping the weight.  If the barbell touches the ground before round 1 is complete the penalty is 5 cleans at the designated weight and 10 burpees.  If the barbell touches the ground before round 2 is complete the penalty is 5 snatches at the designated weight and 10 burpees.  If the barbell touches the ground before round 3 is complete, the penalty is 5 overhead squats at the designated weight and 10 burpees.  The penalty reps will be completed once the workout is over.  These penalty reps are "family style" meaning both team members will pay.

Once the penalties are paid:  Run 1 mile- group start, right on Broad St., right at Crye-leike, right on Market, right on Main.