Warm-up: stretch and either row or jump rope
Skill: HSPU 3×5
Metcon1: Barbell burpees
*** this is not the official challenge, which will take place Jan 30 – but definately a good primer !!!
3 rounds of 1 minute max effort
rest 30 seconds b/w rounds
Metcon2: 1-10 Ladder
OHS 95/65
Ring rows
Ok gang.. Last time we did a team WOD, things got a little confusing. This time there will be a forced order to events. Everybody works until your team mate on the rower is finished – and then you will rotate.
WOD: 4 rounds
Team member #1: Row 250m
Team member #2: Push-ups
Team member #3: KB Swings
Once Team member #1 is finished rowing, he/she will tap team member #2 on the shoulder to rotate, #2 the same for #3. #3 will go to the back of the line to row. You are finished when all team members have completed all 4 rounds at each station.
Your team score will be the time to complete 4 rounds divided by the number of athletes on your team. The lower the number the better.
Warm-up: Burgener
Challenge: Max pull-ups… chin over bar… yes kipping and butterfly (new people will not be doing kipping or butterfly pull ups – that is anyone with less than 1 month of training or those who cannot do 5 non-assisted pullups)
WOD: 5 rounds
12 deads 135/95
9 hanging power clean 135/95
6 push jerks 135/95
Core: 5×20 med ball twists
Warm up: stretch and row 500M
Practice: 5×5 HSPU - on the minute
WOD:
20 minute AMRAP
30 Med ball cleans 20/14
30 Double-Unders
Top Gun Crossfit is Stephen Fry proof thanks to caching by WP Super Cache
