For Time:
50 Weighted Step Ups
20 Burpees
50 Weighted Step Ups
18 Burpees
40 Weighted Step Ups
16 Burpees
40 Weighted Step Ups
14 Burpees
30 Weighted Step Ups
12 Burpees
30 Weighted Step Ups
10 Burpees
20 Weighted Step Ups
8 Burpees
20 Weighted Step Ups
6 Burpees
10 Weighted Step Ups
4 Burpees
10 Weighted Step Ups
2 Burpees
Build to a set of 8.
This is a very challenging exercise. If you do not have a barbell, you can use one DB with both hands in the front rack position BUT I would highly suggest you find a broom or some sort of rod and work on technique!
This exercise requires a lot of shoulder mobility and if you have problems keeping good form then spend 15ish mins trying to get comfortable here.
*Do not bounce in the bottom position!
“Ceiling Fan”
AMRAP x 15 mins
20 OAA DB Snatches
40 Double Unders
20 OA DB Overhead Reverse Lunges
40 Double Unders
OAA=one arm alternating
OA=one arm
*lunges are reverse and legs will alternate but you will do 10 with the weight in your right hand then switch to left.
DU modifications:
80 Singles Unders
80 Mt. Climbers
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
This is a Hero WOD so RX weight is 135/95.
If you do not have the weight available, pick a moderate weight or use your DB/KB and place it on your back.
5 Rounds Each Arm
5 Bicep Curls
5 S2OH
5 DB Rows
*complete full round on one arm, then switch*
*if done with Barbell keep the weight the same for all 5 Rounds and only do 5 total Rounds*
14 Rounds (7 Each Arm)
50 Ft. Suitcase carry
7 Hang Squat Cleans
*complete 1 full round on an arm then switch arms*
*goal is to go unbroken every round if you have to drop the DB before you complete the round you have a 5 burpee penalty, but you can set the DB down between rounds*
*if using a barbell instead of a DB substitute suitcase carries with front rack carries.*
AMRAP x 30min
60 DU
30 Goblet Squats
4 Rounds of Macho Man
Macho Man:
3 Power Cleans+3 Front Squats+3 S2OH
*If using a DB; complete 1 round on your right then complete a round on your left and so on.
CrossFit Wig Wag 