Team WODTeams of 3 +Run 200m each (relay)150 DB Thrusters M#45/M#35100 Toes to Bar50 Burpee Box Jumps (20″)Run 200m each (relay)Rules:1 person works1 person holds Farmers handle in each hand in full standing position/no resting in hip, on knee or in rack/ add #50 to each handle.1 person rests* If the handle hits the ground, 10 burpees for each person before continuing on
"Hope for Cures" Three Rounds of: Burpees Power Snatch #75/#55 Box Jump 24" Thruster #75/#55 Chest to bar Pull-Ups"Hope" has the same format as Fight Gone Bad. You move from each of five stations after a minute. This is a five minute round from which a one-minute break is allowed before repeating.
Part A:5 Ascending Sets to a max of followingComplex10 Weighted Lunge Steps +5 Front SquatsRest 2 minutes after each setPart B:5 Ascending sets to a 3 Rep MaxPush PressThen2 sets for Max Reps @ 70% of top set
Part A: Mini Kipping Pull-Up Clinic Part 1: Hollow and Superman Positions Practice 4 Sets 30 Seconds of Hollow Hold 30 Seconds of Super ManPart B: "Tabata" 8 Consecutive Intervals 20 Seconds Work/10 Seconds of Rest Pull-Ups Push Ups Sit Ups Air Squats There is no rest between exercises