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.****

Warm Up
200 meter row
50 meter sprint
or
200 meter run
sprint from the gate into the building
or
1 min bike
20 sec sprint

5 PVC Thrusters
5 ring rows
5 Lat act

Repeat above Row, Run or bike

5 Empty bar Thrusters
5 Ring rows
5 Lat act

Repeat above Row, Run or bike

5 WOD weighted Thrusters
5 Pull ups

PVC SS
30 Sec Hollow Hold
10 Table Tops
20 sec Thread the needle
2 Perfect stretches

Question of The Day

Would you rather have a pet tiger or a pet monkey?

WOD

3 Rounds

500 row or 400 run or 2 min bike
20 Thrusters
15 Pull ups

Rx 35 / 45
Rx+ 55 / 75, C2B
M 15 / 35

CORE / Strength

AMRAP With remaining time in class

10 Bent over rows (with bar)
10 Scorpions
10 V-up to Hollow Hold

Warm Up

500 meter row or 400 meter run

Deck of Cards 5 min

Hearts = Med Ball Thrusters
Diamonds = DU’s
Clubs = Ring Rows
Diamonds = Push Ups

Then:
20 sec Hollow Hold
10 Table Tops
3 x Push up to DD

PVC SS
Bergener Warm Up

Question of The Day

Own an elephant the size of a gerbil or a gerbil the size of an elephant?

Skill / Warm Up

Empty Bar

3 Clean Pulls
3 Clean High Pulls
3 Tall Cleans
3 Jerk Dips
3 Jerks

WOD Weight

3 Clean Pulls
3 Clean High Pulls
3 Jerk Dips
3 Jerks

WOD weight plus 5-10 lbs

3 C& J

WOD

AMRAP 3 min

Clean & Jerks

-2 min rest-

AMRAP 3 min

10 Wall Balls
10 Ball Crunches

-2 min rest-

AMRAP 3 min

20 DU’s
10 Pull ups

Rx 65 / 95, 14# / 20#, 9′ / 10′
Rx+ 85 / 115, 20# / 25#, CTB or 3 MU’s
M 55 / 85, 10# / 14#

The Big Kahuna Burger

3 Rounds: (3 person teams)  

Station 1:

• LDH roll carry up and over dock and back (2 carry)
• Tire Flips -> 100ft (1 teammate flips)
• Rotate through tire flips
• Whoever is done first gets a rest

Station 2:

• 400m heavy Mace Bell run Warrior style (2 teammates switch carrying Mace Bell)
•  Sandbag rescue drag around rig (1 teammate)
• If sandbag drag finishes before MB runners return, they get a rest
• Rotate through sandbag drag