WOD:
“Bull”
For Reps:
4 Sets
1:00/1:00 on/off
10 Burpees + Max Reps
1:00 Rest to Reset Clock (After the final rest)
4 Sets
2:00/1:30 on/off
10 Burpees + 200m Run + Max Reps
1:00 Rest to Reset Clock (After the final rest)
4 Sets:
3:00/2:00 on/off
200m Run + 10 Burpees + 200m Run + Max Reps
*Max Reps: For Each Set of Each Section
Set 1. Strict Pull-Ups
Set 2. GHD Sit-Ups
Set 3. American Kettlebell Swings
—-
Level 2
For Reps
Section 1 — 4 Sets: 1:00 On / 1:00 Off
10 Burpees + Max Reps
Section 2 — 4 Sets: 2:00 On / 1:30 Off
10 Burpees + 200m Run + Max Reps
Section 3 — 4 Sets: 3:00 On / 2:00 Off
200m Run + 10 Burpees + 200m Run + Max Reps
Max Reps:
Set 1: Banded Strict Pull-Ups
Set 2: GHD Sit-Ups
Set 3: American Kettlebell Swings @ 44/26lb, 20/12kg
—
Level 1
For Reps
Section 1 — 4 Sets: 1:00 On / 1:00 Off
10 Burpees + Max Reps
Section 2 — 4 Sets: 2:00 On / 1:30 Off
10 Burpees + 150m Run + Max Reps
Section 3 — 4 Sets: 3:00 On / 2:00 Off
150m Run + 10 Burpees + 150m Run + Max Reps
Max Reps:
Set 1: Jumping Pull-Ups
Set 2: AbMat Sit-Ups
Set 3: Russian Kettlebell Swings @ 35/18lb, 16/8kg
—
Masters 55+
For Reps
Section 1 — 4 Sets: 1:00 On / 1:00 Off
10 Burpees + Max Reps
Section 2 — 4 Sets: 2:00 On / 1:30 Off
10 Burpees + 200m Run + Max Reps
Section 3 — 4 Sets: 3:00 On / 2:00 Off
200m Run + 10 Burpees + 200m Run + Max Reps
Max Reps:
Set 1: Strict Pull-Ups or Banded Strict Pull-Ups
Set 2: AbMat Sit-Ups
Set 3: American Kettlebell Swings — lighter load as needed
—
Competitor
For Reps
Section 1 — 4 Sets: 1:00 On / 1:00 Off
10 Burpees + Max Reps
Section 2 — 4 Sets: 2:00 On / 1:30 Off
10 Burpees + 200m Run + Max Reps
Section 3 — 4 Sets: 3:00 On / 2:00 Off
200m Run + 10 Burpees + 200m Run + Max Reps
Max Reps:
Set 1: Chest-to-Bar Pull-Ups
Set 2: GHD Sit-Ups
Set 3: American Kettlebell Swings @ 70/53lb, 32.24kg
—
Travel / Hotel
For Reps
Section 1 — 4 Sets: 1:00 On / 1:00 Off
10 Burpees + Max Reps
Section 2 — 4 Sets: 2:00 On / 1:30 Off
10 Burpees + 200m Run + Max Reps
Section 3 — 4 Sets: 3:00 On / 2:00 Off
200m Run + 10 Burpees + 200m Run + Max Reps
Max Reps:
Set 1: Strict Pull-Ups
Set 2: V-Ups
Set 3: Dual Dumbbell Hang Muscle Snatch @ 2 x 25/15lb, 12/7kg