Sarah With The Thousand Yard Stare As She Lowers Into An Assisted Iron Cross At The Gymnastics Cert. Photo By Nicole G.
A. Option 30 Minute Time Cap
Andrew "Nutts" Nuttal
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
100 Wallball shots, 20 pounds, 10'
Run 400 meters with a 45lb plate
15 Full Range Ring Dips Pause At The Bottom For A 2 Count
15 Deadlifts At 45% 1 RM
25 Box Jumps 30" Box
50 Pull Ups
50 Wall Ball Shots
100 Double Unders
400 Meters With A 20 Lb Medicine Ball or 45lb Plate
Feel free to mix and match and go out of order on this one UNLESS you want to get on the board for doing it Rx'd.
These are some pretty spicy WODs but if you want to make it interesting put all the movements from A. or B. into a container of some sort and pick them out one at a time to determine the order you will go in.
A or B?
The B. Options Are Not Always "Easier" WOD's, but rather an option depending on your goals and what you want out of a WOD. In this case B. is a faster paced WOD with less volume, other times you will find that the B. option is Preceded By a Strength Movement and has built in rest periods. You may decide you are in in the mood for A. one day and B. the next. Keep in Mind there is a time limit so scale it appropriately.