WOD: “6RFT” -Wed 1.30.13
“6RFT” 30 Full Crunches 10 Forward Bounds for Distance 20 Wall Balls 1 min rest Performance “Ladder” 1-2-3-4-5-6-7-8-9-10 Wall Balls Sprints 20 min
“6RFT” 30 Full Crunches 10 Forward Bounds for Distance 20 Wall Balls 1 min rest Performance “Ladder” 1-2-3-4-5-6-7-8-9-10 Wall Balls Sprints 20 min
“Partner AMAP” While One person is performing 100 Jump Ropes the other person is doing as many HRPU’s as possible. Â Once the 100 jump ropes
“EMOM” (every minute on the minute) For Time Goal: Finish 100 Thrusters (135/75) ASAP EMOM 5 Burpees 30 minute cap Performance “For Time” 100 Squat
5th TSG 2013-2016, 2019 May 4th COED – 1M, 1F ONLY TAKING 50 TEAMS. RX Scaled ***Masters 40-49 ***Masters 50+ ***If one person is in
“Bootcamp” Tire Flip Rope Slam Plate Push Ski Lunges (45/25) Push Press (75/45) Wall Climb or  Box Up/Overs TRX Row Sledge Hammer Wall Sit 4
“200” Partner Chipper 200 Wall Balls 200 KB Swings 200 Tire Flips While one person is chipping away at the exercises the other person is
“AMRAP” 25 Jump Ropes 20 HRPU 15 Dips 10 Clap Crunches 5 Burpees over Jump Rope 1 Sprint (add +1 Sprint every round) 30 Minutes
“Fight Gone Bad” Part 1 Wall Ball (20/12) SDHP (75/45) Box Jump 20″ Push Press (75/45) Elliptical 3 rounds In this workout you move from
“Bootcamp” Tire Flip Rope Slam Shoot Thru Climbing Wall/Box Overs Renegade Push Up Plank Hop Hip Band Goblet Squat Sledge Hammer 30:30, 20:20, 30:30, 20:20
“Let’s Run” 50 Squats 50 Jump Ropes 50 Full Crunches Sprints for 30 min (read more – it is more complex than it seems)