Skill practice:
Deadlift

Workout:

5 different WO stations.

5 minute time cap at each station.

2 minute rest between each station.

1. 21, 15, 9

kettlebell swings and pull ups

2. 1000 meter row

3. 200 double unders, every time you break do 3 burpees

4. 21, 15, 9

Deadlift and box jump

5. 3xs:

20 yrd bear crawl and tower run (to the top)

8 responses »

  1. Kornweibel says:

    Kettle & Pull-Up: Finished at 4:50
    1000m Row: 3:38.2
    Double-Unders: Maybe 10..60+ burpees
    Dead/Box: Finished at 4:51
    Bear Crawl/Tower: Finished 1st out of group

  2. Kyle Jones says:

    Kettle & Pull-Up: Finished at 4:20
    1000m Row: 4:11
    Double-Unders: Maybe 29 20+ burpees
    Dead/Box: Finished at 3:48
    Bear Crawl/Tower: Finished 1st out of group @ 4:50

  3. Brian Hoffer says:

    Bear Crawl/Tower: 5:00
    Kettle & Pull-Up: 4:05
    1000m Row: 4:00
    Double-Unders: 10 D/U – 30 Burpees
    Dead/Box: 3:27

  4. J Vincent says:

    1000 m row in 4:15
    Pullups 21, 15
    Kettlebells 21, 13
    Double unders 25, burpees, a lot
    Bear crawl/tower 3/3 5 mins
    Dead lift/box jump 21, 15, 9, 4:10

  5. J Vincent says:

    1000 m row in 4:15
    Pullups 21, 15
    Kettlebells 21, 13
    Double unders 25, burpees, a lot
    Bear crawl/tower 3/3 5 mins
    Dead lift/box jump 21, 15, 9, 4:10

    Good day!

  6. kirby says:

    1000 Row 3:50
    Double unders 98
    Dead Lift Box Jump 1:46
    Bear Crawl/ Tower climb 5:00
    Kettle Bell/ Pull up end at 15 pull up @ 5:00

  7. Suarez says:

    1000 M row: 4:15
    Double Unders: 20 Burpees: 42
    Dead Lift/Box Jump: 3:12
    Bear Crawl/Tower: 5:00
    Pull Up/Kettle: 2:41

  8. Chris Anaya says:

    21-15-9 Pull up KB swings: 3:55
    1,000m Row: 3:39
    200 double unders vs. 3 burpees per miss: 152 vs. 9
    21-15-9 135lb Deadlift, Box jumps: 3:40
    Tower, bear crawl: 2x at 5:00

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s