April 30, 2015 Ted

For Time. Time Cap: 6:00 Individual, 12:00 Teams. Teams will do two rounds of the following. (See WOD notes below)

  • 25m sprint to yoke.
  • Turn around and face the starting line. You are on the 25m course.
  • Pick up yoke and carry to 1st 5m cone. (One Burpee-over-yoke if you drop between cones. Teams drop penalty do one each for three total burpee-over-yokes)
  • Burpees-over-yoke at every cone (see below for burpee count)
  • Run back to yoke start and then run back to cone.
  • Carry yoke to next cone and repeat burpee and run sequence until finish line.
  • Yoke walk back – Reverse course and repeat sequence until yoke is back to it’s original starting position.

Yoke Carry Loads 

  • Sx & Gmx: 365/285
  • Rx, Mx, Team: 465/365 Team – Carry anyway, distribute anyway
  • RTG: 545/465

Burpee Counts:

  • Sx & Gmx: 2
  • Rx & Mx: 3
  • Team: 3 Distribute burpees anyway
  • RTG: 3

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April 30, 2015 Ted

Time Cap: 15:00 individual,  20:00 Teams

  • 250m row (Teams 500m anyway)
  • 25m sprint
  • 20 Sandbag squats (See below for loads.Team sandbags are 3 RX bags chained together)
  • 50m sprint w/hammer and bag
  • 80m Sandbag Throw (carry hammer)
  • 80m sprint w/hammer and bag
  • 80m prowler push w/hammer and bag (Teams must have one human on team sled. Two athletes can work. Push only)
  • 80m prowler drag w/hammer and bag (Teams must have one human on sled. Two athletes can work. Rope Pulls only)
  • 25m sprint w/hammer and bag
  • 80m lunge w/hammer and bag
  • Hammer strikes (See below for rep count. Set hammer and bag back up after strikes)
  • 25m sprint
  • 250m row (Teams 500m anyway)

Sandbag loads:

  • Sx & Gmx: 35# / 20#
  • Rx & Mx: 70# / 35#
  • Team: 210# / 105#
  • RTG: 105# / 70#

Hammer strike rep count:

  • Sx & Gmx: 15
  • Rx & Mx: 25
  • Team: 75
  • RTG: 50

Prowler Weights are 45# plates on sled:

  • Sx & Gmx 2/1
  • Rx & Mx 3/2
  • Team 3/2
  • RTG 4/3