Strength:
Deadlift + Broad Jump
Every 3:00 x 4 Sets
Set 1: 5 Deadlift + Broad Jump
Set 2: 4 Deadlift + Broad Jump
Set 3: 3 Deadlifts + Broad Jump
Set 4: 2 Deadlifts + Broad Jump
Starting @ 75% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 4th Set (2 Reps).
Goal here is around 85-90%
WOD:
“Mysterio”
For Time
Buy-In: 36 Pull-Ups
– Directly Into –
30 American Kettlebell Swings
10 Shuttle Runs
24 American Kettlebell Swings
8 Shuttle Runs
18 American Kettlebell Swings
6 Shuttle Runs
12 American Kettlebell Swings
4 Shuttle Runs
6 American Kettlebell Swings
2 Shuttle Runs
– Directly Into –
Cash-Out: 24 Pull-Ups
Kettlebell: 53/35lb, 24/16kg
Shuttle Run: 25/25ft, 7.5/7.5m
Level 2
Buy-In: 24 Pull-Ups or Banded Strict Pull-Ups
Directly Into –
30 American Kettlebell Swings
10 Shuttle Runs
24 American Kettlebell Swings
8 Shuttle Runs
18 American Kettlebell Swings
6 Shuttle Runs
12 American Kettlebell Swings
4 Shuttle Runs
6 American Kettlebell Swings
2 Shuttle Runs
Directly Into –
Cash-Out: 18 Pull-Ups or Banded Strict Pull-Ups
Kettlebell: 35/26lb, 16/12kg
Level 1
Buy-In: 24 Ring Rows
Directly Into –
30 Russian Kettlebell Swings
10 Shuttle Runs
24 Russian Kettlebell Swings
8 Shuttle Runs
18 Russian Kettlebell Swings
6 Shuttle Runs
12 Russian Kettlebell Swings
4 Shuttle Runs
6 Russian Kettlebell Swings
2 Shuttle Runs
Directly Into –
Cash-Out: 18 Ring Rows
Kettlebell: 35/26lb, 16/12kg
Masters 55+
Buy-In: 24 Pull-Ups or Banded Pull-Ups
Directly Into –
24 Russian Kettlebell Swings
8 Shuttle Runs
18 Russian Kettlebell Swings
6 Shuttle Runs
12 Russian Kettlebell Swings
4 Shuttle Runs
6 Russian Kettlebell Swings
2 Shuttle Runs
Directly Into –
Cash-Out: 18 Pull-Ups or Banded Pull-Ups
Kettlebell: 44/26lb, 20/12kg
Competitor:
For Time
Buy-In: 36 Chest to Bar Pull-Ups
– Directly Into –
30 American Kettlebell Swings
10 Shuttle Runs
24 American Kettlebell Swings
8 Shuttle Runs
18 American Kettlebell Swings
6 Shuttle Runs
12 American Kettlebell Swings
4 Shuttle Runs
6 American Kettlebell Swings
2 Shuttle Runs
– Directly Into –
Cash-Out: 24 Chest to Bar Pull-Ups
Kettlebell: 70/53lb, 32/24kg
Shuttle Run: 25/25ft, 7.5/7.5m
Travel / Hotel
Buy-In: 24 Strict Pull-Ups
Directly Into –
30 DB Snatch
1:30 Treadmill Run
24 DB Snatch
1:10 Treadmill Run
18 DB Snatch
:50 Treadmill Run
12 DB Snatch
:30 Treadmill Run
6 DB Snatch
:10 Treadmill Sprint
Directly Into –
Cash-Out: 18 Strict Pull-Ups
DB: 50/35lb, 22.5/15kg
*Leave the treadmill on if possible in the final few rounds as the time is short