May
6

"You’ve got to be kidding!"

t-1694

Pull Up/Dip Challenge: Rest Day
METCON

2 Rounds:

Station A:
(Time Cap 4:00)
100’ Farmer Carry
30 Wall Ball
20 Box Jumps-Overs
Burpees – Max Reps

Rest 1:00

Station B:
(Time Cap 4:00)
100 Double Unders
30 Push Ups
20 Toes-2-Bar
Max Reps – OH Squats (85#/115#)

Rest 1:00

*Score is total # of completed ‘Max Reps’.
Total Score

May
5

"Count on it!"

t-1693

Pull Up/Dip Challenge: 5-5-4-3-2
STRENGTH
Front squat 6 X 3 (Build to a heavy triple)
METCON

“Daniel”

50 Pull Ups
Run 400 meters
21 Thrusters (65#/95#)
Run 800 meters
21 Thrusters (65#/95#)
Run 400 meters
50 Pull Ups
Time

May
4

"Overload!"

t-1692

Pull Up/Dip Challenge: 5-4-4-3-2
STRENGTH
Turkish Get-Up 3 x 3 (Each side. 3 Clean and Press on the way up up. 3 Snatches on the way down.)
METCON
21-15-9 Deadlifts (155#/225#) Box Jumps HSPU
AMRAP

May
3

"Almost famous!"

t-1691

Pull Up/Dip Challenge: 5-4-3-3-2
STRENGTH
Clean Complex 8 x 1 (1 Power Clean + 1 Hang Squat Clean + 1 Jerk)
METCON

3 Rounds:
1/2 Rope Climbs
10 Hang Power Snatch (75#/115#)
20 MB Cleans
Shuttle Run 30-60-30 meters
Time

May
2

"Kick it to the curb!"

t-1690

Pull Up / Dip Challenge:

Day 2 : 5-4-3-2-2
(Use for both pull ups and dips and their modifications.)
METCON

5 Rounds:
10 Burpees
15 Thrusters (65#/95#)
15 Toes-2-Bar
15 OHS (65#/95#)
20 Box Jumps

As a partner WOD:
Person A starts workout, person B is running 200m

As a solo WOD:
3 Rounds. Start with a run. Every 5:00 run 400m.
Time

1 157 158 159 160