Monday April 17

April 16th, 2017

Strength / Skillwork

None today



It’s that time of the year! Welcome to the first run of our O’Course for the year. For those that have done our course before, enjoy running it again but please be careful if you’re a little rusty on our obstacles. For those that have never run our O’Course, you will spend the class hour learning the various obstacles and getting to practice some of them to familiarize yourself with our course. There is not enough time in one hour to learn all the obstacles and run the O’Course. Please keep this in mind.

Run 800m w/ SB
20 Wall Balls w/ SB
Rope Climb, 2x
Over-box Jump Circuit, 1x
(20-18-20-18-20-24″ Box circuit)
Up and Down Flying Pull-up Bar
20 Ball Slams
Run 400m (no SB)
Tires and Balance Beams
Low crawl
Cargo Net
Double Pull-up Bar
Body Hurdles
Run 400m (no SB)
10 Tire Flips
Carry Bag for 200m


Run 200m*
20 Wall Balls, 20/14#
Run 200m*
20 Slam Balls, 30/20#
Run 200m*
20 Pull-ups / Horizontal Ring Rows
Run 200m*
20 Push-ups, Hand release as needed
Run 200m*
20 Hanging Leg Raises (straight Legs)
Run 200m*
20 Dips, any style with full range of motion
Run 200m*
20 Prisoner Squats (1.5 rep)
Run 200m*

*Row if needed, injury/weather