WOD Sat. Jul. 6

July 5th, 2013
by:

Yes, we just ran the obstacle course on Thursday. This will give you all a chance to run it again and go for an even faster time. Think of Thursday as a practice run. (We will have an alternate WOD for those of you that really, really need “constantly varied”!)

We have expanded our obstacle course. The 2 new main attractions are the 14′ cargo net and “The Pit”.

We will review and teach each of the obstacles for the first 15 minutes of each class. Classes are at 8am, 9am, 10am, 11am and 12pm, i.e. normal Saturday schedule.

Obstacle Course Challenge

The course has two components – an indoor portion with an immediate transition to an outside portion:

Indoor portion:

  1. 10 Ground to Overhead of 3/4 Bodyweight. 10 Wallball instead at 20#/14#.
  2. 20 Burpees
  3. 30 Situps
  4. Traverse parallel bars (10 dips )
  5. Climb over 12′ Wall (5 wall hops)
  6. Go under 12′ Wall
  7. Cross Monkey Bars (15 Pull-ups)
  8. Climb 15′ Rope x2 (Ground to standing 5x)
    Outdoor portion:
  9. 200m run
  10. Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  11. 200m run w/ an object*
  12. Weaver obstacle (Basics skip this)
  13. 200m run
  14. High bar obstacle up and over / High bar obstacle just grab high bar
  15. 200m run w/ an object*
  16. Body hurdles obstacle
  17. 200m run
  18. The Pit obstacle (Go up one side and slide back down)
  19. 200m run w/ an object*
  20. Tube Obstacle
  21. 200m run
  22. Tire flip 20x
  23. 200m run w/ an object*
  24. Balance beam obstacle
  25. 200m run
  26. Sled Drag 100m w/ 90lbs men and 60lbs women
  27. 1000m run (2 laps around church)

* Every other 200m run is done while carrying one of the following objects. Carry each one once in any order you choose.

  1. 60#/40# Bag / 40#/20# Bag
  2. Tire
  3. 45#/30# DBs/ 35#/20# KBs
  4. Wood Palette / Chair

Alternate WOD
For time:
Bike 3000 meters
75 Kettlebell swings, 55/35# 35/20#
Row 1000 meters
60 Wall ball shots, 20/14# @ 10’/9′ – 14/10# @ 10’/8′
Run 800 meters
45 Pull-ups

TheWeaver