WOD
"Pyramid Scheme"
For Time [30 Minute Cap]:z
20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches
Directly Into...
30 Sit-ups, 1,000 Meter Run
30 Sit-ups, 800 Meter Run
30 Sit-ups, 600 Meter Run
30 Sit-ups, 400 Meter Run
30 Sit-ups, 200 Meter Run
Barbell: 115#/85#
*Score = Time it takes to complete the workout
WOD
"Uphill Battle"
[TEAMS OF 3]
AMRAP 30:
150 Push-ups
150 Wall Balls 20#/14#
Every 10 Minutes [Starting at 0:00]:
1,000 Meter Team Run
*Score = Rounds + Reps
WOD
“TRI SPRINT INTERVALS V2”
5 Rounds, in Teams of 2:
AMRAP 4:
30 x 10 Meter Shuttle Runs
30/20 Calorie Bike
Max Calorie Row
Rest 3 Minutes Between Rounds
Break up work however you see fit. Only 1 athlete works at a time.
*Score = Sum Total Row Calories
WOD
"Team Tip Toe"
In Teams of 2 For Time:
200 Meter Run, 31 Toes to Bar, 31 Burpees
200 Meter Run, 27 Toes to Bar, 27 Burpees
200 Meter Run, 20 Toes to Bar, 20 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 14 Toes to Bar, 14 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 5 Toes to Bar, 5 Burpees
*Runs are done together. Inside work, only one athlete at a time.
