3 Rounds for time:

500 meter run

12 Dead-lift (body wt.)

21 Box Jumps

As your “humble” pace-setter I completed the above in 11:18.  Andrew Thompson (fellow Pit Ohana) finished in 11:17 and the best time posted was 9:28, so you can see that I was not leading the pack.  I want to thank the group at CrossFit Counter Culture for allowing me to workout with them today, what a great gym with great people.

Today’s WOD – 11 Rounds:

Run/Sprint 1:20 – 0:40 recovery/walk

As your “humble” pace-setter I covered about 3.5 miles.

For Time:

50 Burpees

75 Flutter Kicks (4 count)

100 Push-Ups

150 Sit-ups

As your “humble” pace-setter I finished the above in 15:24.  Preform all reps/exercises in sequence listed above, do not partition this one.

3 Rounds – Running: (not jogging,  but running, just short of an all-out sprint)

3:00 running, 3:00 recovery (e.g. brisk walk)

2:00 running, 2:00 recovery

1:00 running, 1:00 recovery

Overall, I covered 3.54 miles between the running and recovery.

5 Pull-Ups

5 Push-Ups

5 Sit-Ups

5 Air Squats

As your “humble” pace-setter I completed the above in 10:34.

Round 2: AMR for 15 minutes

5 Clean & Squat w/dumbbells

10 Bench Press w/dumbbells

5 Pull-Ups

As your “humble” pace-setter I finished 6 complete rounds and finished out the clock doing 7 pull-ups.  I used two 50 lb. dumbbells.

Round 3: 5 minute of abs (your choice)

I did ab twists, ab rows, bicycles/hot potatoes, leg raises, and sit-ups holding a 12 lb. medicine ball.

NOTE: Not all have access to pull-up bars and/or have difficulty with pull-ups, so if need be, you can substitute with heavy barbell or dumbbell rows.

20 Kettlebell Swings

80 Punches (Heavy Bag)

8 Kicks (Heavy Bag)

You have 2:00 to complete the above, any time under 2:00 is your rest.  Repeat for a total of 20 minutes. This WOD ends up being 200 swings, which does a good job of fatiguing you and mimics a good sparring session on the bag.

As your “humble” pace-setter I used a 60 lb. kettlebell for the swings.

3 Rounds for time:

20 Push/Shoulder Press

15 Bandit Loop Horizontal Pull-Ups

10 Tractor Tire Flips

As your “humble” pace-setter I completed the above in 20:05, using two 50 lb. kettlebells for the push press…the tire weighs 400 lbs.

50 Heavy Jump Rope Rotations

5 Thrusters

10 Bandit Loop Lunges (5/side)

10 Bandit Loop Lunge Jumps (5/side)

As your “humble” pace-setter I finished 6 complete rounds in 18:21, then I collapsed.  I used two 40 lb. db’s for the thrusters and the battle rope weighs 5 lbs.

Finisher:

0:45/0:15 – Bandit Loop lunges (for each leg)

0:45/0:15 – Bandit Loop lunge jumps (for each leg)

5 minutes – as many Bandit Loop pike-tucks as you can in 5 minutes.  (I grind-ed out 83)

5 Rounds for time:

5/side – DB or KB Side Chest/Floor Press (cross right leg over to left side when pressing w/right & cross left leg over to right side for pressing with the left)

10 Pull-Overs (lying on floor, leg straight)

10 Elevated Bandit Push-ups (e.g. below parralel)

5/side – Alternating Bandit Fly’s (e.g. the opposite arm that is pushing goes straight out)

Finisher – 250 punches on heavy bag

As your “humble pace-setter” I completed the above in 25:06, using a 55 lb. db for the side chest press & a 44 lb. kb for the pull-overs (could sub with barbell, etc.).

5 Rounds for time:

50 Heavy Jump Rope Rotations (5 lb., 9 ft. battle rope)

6 Turkish Get-ups (db or kb, 3/side)

20 Sit-ups

As your “humble” pace-setter I finished in 21:15, wearing a 20 lb. weight vest and using a 35 lb. kettlebell for the Turkish Get-ups.

Note: You can sub Double Unders if you don’t have a heavy jump rope, but if so, reduce the rotations in half.   If you choose or can’t use a weight vest, you might consider upping the reps on all of the stations.