5/18/13 – Saturday

Written by Joey Tudela. Posted in Fitness

WOD

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (75/53 lbs)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets for time of:
5 Muscle-Ups
10 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes

B.
15-Minute Capacity Test
Complete as many rounds and reps as possible in 15 minutes of:
10 Hand-Release Push-Ups
15 Wall Ball Shots (20/14 lb.)
20 Kettlebell Swings (24/16 kg – overhead swing)

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