Teams of 6 people = Run + stations 1-5
Teams of 5 people = Run + stations 1-4
Teams of 4 people = Run + stations 1-3

***COACH’S NOTE: Start team members 2-5, 2-4 or 2-3 at stations 1-5, 1-4, 1-3 respectively. Team member #1 start with the 200m SB run to “start the clock”. When the #1 team member finishes the 5th round and technically was to go on their “6th Run” the team is done.  

3 ROUNDS

Time keeper – 200m run with sandbag

• 1st team member runs 200m with sandbag over shoulders then gives sandbag to next team member ro run and goes to station 1 until relieved.

Station#1 – rescue sled drag 165# and heavy KB hoist

• alternates between 50ft backwards sled drag 165# and 2 heavy KB hoists until relieved

Station #2 – battle hoses

• performs battle hoses until relieved by runner

Station #3 – KB Step ups

• continuously alternate step up holding 50% BW (KB x 2) until relieved

Station # 4 – Sledge Strikes

• continuously strike a tire with sledge hammer or mace bell until relieved

Station #5 – Plank Slides

• crawl 35ft stretches with feet on slides. When relieved by person from station 4, return to 200m run with sandbag

****1st team member returns from the 200m SB run and relieves Team Member #2  at Station 1. They relieve their third team member at Station 2 and so forth. The last person on the team is knocked off the course and goes to the 200m SB run. When they return, they relieve their team mate at Station 1 who pushes on to Station 2 and that team mate moves on to Station 3, etc, etc. The last team is pushed off the course and goes to the 200m SB run and the process continues.****

“Turn Your head and Cough”

5 ROUNDS FOR TIME (up to 4 Lanes/4 teams)

Station #1

• 20 Cal bike

Station #2

• 50 ft sandbag squat/toss
• squat a 30lbs or 50lbs sandbag then thruster and toss the bag in front of you for 50ft
• Clean the SB to shoulder and spring it back 50ft

Station #3

• Weighted Step Up 20 reps (10 each leg)
• 50% body weight divided by 2 in each hand

(exit the building out the South door and run around to the outside shaded area)

Station #4

• Battle hoses 20 reps

Station #5

• 200m Hose Load Run

Warm Up

400 Run or 500 Row
SPRINT the last 100 meters

TABATA x 2

Jump rope
push ups
box jump or step overs
Burpees

Rig calf stretch
2 Inch Worms

PVC SS
Bergener warm up

Question of The Day

Would you rather be a World Champion in Bowling or Billiards?

CORE

AMRAP 8 min

1 min weighted plank
20 Muffin Toppers (oblique band twist)
10 Toe Taps

WOD

4 Rounds

4 min
60 DU’s (120 singles)
10 Burpee Box Jump Overs
AMRepAP In the remaining time
C & J

-1 min rest-

Rx 20″ / 24″, 95 / 135
Rx+ 24″ / 30″
M 12″ / 20″, 65 / 95

Score is total number of C&J completed in all rounds added together

General Warm Up

3 Rounds

250 row
4 Forward Backward lunges (2 each side)
6 PVC OHS
8 Mountain Climbers
10 Wall Squats

Then:
PVC SS
with empty bar
5 High Hang Snatches
5 Hang Snatches
5 Snatches
5 OHS

With WOD weight
3 High Hang Snatches
3 Hang Snatches
3 Snatches
3 OHS

3 min self stretch

Bulldozer

For Time

Cal row 15 / 20
12 Power Snatches
3 OHS

Cal row 15 / 20
9 Power Snatches
6 OHS

Cal row 15 / 20
6 Power Snatches
9 OHS

Cal row 15 / 20
3 Power Snatches
12 OHS

Rx 65 / 95
Rx+ 95 / 135
M 35 / 43

Melee

3 Rounds

1 min Max Assault bike sprint

-30 sec rest-

1 min max Tire flips

-30 sec rest-

1 min max Kettle Bell farmers carry shuffle
(2 x KB 53 / 70)

-30 sec rest-