Saturday 15 December

8 rounds for time of

3 ground to overhead (m: 135 lb, f: 85 lb)

1 over the 4′ wall

1 crawl under the barbell

1 over the pullup bar

2 over the plyo box (m: 24″, f: 18″)

Cash out: 1 rope climb (15′)

The intent of this WOD is an obstacle course.  Athletes begin with 3 reps of ground to overhead (power clean and jerk or power snatch recommended). Athletes then run to the center of the gym and climb over the 4-foot tall Rogue wall. Then they low crawl under barbells stationed on racks at the lowest setting. After the low crawl athletes then must get over any pullup bar any way they choose. They then run outside and must get over a 24″ or 18″ box (hurdling or step-up/down both allowed) at the edge of the rollup door and continue around the side of the warehouse. Athletes will then get over a box of similar height positioned by the side of the warehouse. Finally, athletes enter the front door via the most direct route possible and begin the next round. To complete the WOD each athlete finishes with a single rope climb. Time stops when the athlete tags the rafter at the top of the rope. Only one rope climb is performed during the entire WOD.

If you’re a little confused, don’t worry. Your trainer will make everything clear before the WOD begins.

8 rounds for time of

3 ground to overhead (m: 115 lb, f: 75 lb)

1 over the 4′ wall

1 crawl under the barbell

1 over the pullup bar

2 over the plyo box (m: 24″, f: 18″)

Cash out: 1 rope climb (15′)

8 rounds for time of

3 ground to overhead (m: 105 lb, f: 70 lb)

1 over the 4′ wall

1 crawl under the barbell

1 jump to support on rings, adjust height as necessary

2 over the plyo box (m: 24″, f: 18″)

Cash out: half rope climb (8′)

6 rounds for time of

3 ground to overhead (m: 85 lb, f: 55 lb)

1 over the 4′ wall, using a box to assist

1 crawl under the barbell

5 seconds of support on low rings, use feet as necessary

2 over the plyo box (m: 24″, f: 18″)

Cash out: 10 knee tucks, pulling against the rope