Take the Plunge
Run/Row/Ruck
5,000m*
You must complete 5,000 m in 200m intervals. Doesn’t have to be a full on sprint, but faster than your normal jogging pace. Rest as needed in between intervals. Keep total running time to see what your 5K time would be.
All levels: As prescribed
Clean Pull: Work to a heavy triple in 8 min – NOT a 3RM effort [DEMO Video]
3 x 10 pull-ups
3 rounds of…
15 push-ups
25 KB Swing @ 2 Pood
Run 400m
*Competitor: As prescribed
*Established: 1.5 pood
*Recruit: Assisted pull-ups in strength + Clean pulls. 1 pood
1000m row/run
50' Overhead Walking Lunges (45-135)
20 Burpees
~rest exactly 3 minutes~
1000m row/run
50' Front Rack Walking Lunges (45-185)
20 Burpees
~rest exactly 3 minutes~
1000m row/run
50' Back Rack Walking Lunges (45-205)
20 Burpees
~rest exactly 3 minutes~
Sit-ups - 3 sets x 20 reps
Then:
Accumulate 5 minutes in the front leaning rest
*Competitor, *Established, and *Recruit. Pick comfortable weights in the ranges listed above.
Post time of each to comments.
Strength
Deadlift 10 reps every 90 seconds x 5 @ 50% of 1 RM
Squat Clean Pyramid
4 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
2 @ 70%
3 @ 60%
4 @ 50%
WOD
15 minute time cap to complete the following:
200 push-ups
100 sit-ups
50 pull-ups
If not completed…
Additional 50 burpees
*Competitor: As prescribed
*Established: As prescribed
*Recruit: 90 sec or greater/No squat cleans/crunches/pull-up progressions
Press
Handstand Pushup
Plank
5 rounds for time:
1 squat clean @ 225 lb
10 pull-ups
20 bodyweight squats A.K.A, Air Squats, no barbell.
*Competitor: As prescribed
*Established: 135-185
*Recruit: Hand release push-up or HSPU progression. 115-135/pull-up progression.
Post weights, thoughts and WOD times to comments.
