WOD:
“Fading Light”
For Time
400m Run
30 Single Dumbbell Box Step-Overs
12/9 Ring Muscle Ups
400m Run
20 Single Dumbbell Box Step-Overs
9/7 Ring Muscle Ups
400m Run
10 Single Dumbbell Box Step-Overs
7/5 Ring Muscle Ups
400m Run
Dumbbell: 1×50/35lb (22.5/15kg)
Box: 24/20in
Score = Time
Level 2:
400m Run
30 Single Dumbbell Box Step-Overs
12/9 Strict Pull-Ups + 12/9 Dips
400m Run
20 Single Dumbbell Box Step-Overs
9/7 Strict Pull-Ups + 9/7 Dips
400m Run
10 Single Dumbbell Box Step-Overs
7/5 Strict Pull-Ups + 7/5 Dips
400m Run
Dumbbell: 1×35/25lb (15/11kg)
Box: 24/20in
Score = Time
–
Level 1:
400m Run
30 Single Dumbbell Box Step-Overs
12/9 Ring Rows + 12/9 Push-Ups
300m Run
20 Single Dumbbell Box Step-Overs
9/7 Ring Rows + 9/7 Push-Ups
200m Run
10 Single Dumbbell Box Step-Overs
7/5 Ring Rows + 7/5 Push-Ups
400m Run
Dumbbell: 1×25/15lb (12/7kg)
Box: 20/16in
Score = Time
–
Masters 55+:
400m Run
30 Single Dumbbell Box Step-Overs
9/7 Strict Pull-Ups + 9/7 Dips
400m Run
20 Single Dumbbell Box Step-Overs
7/5 Strict Pull-Ups + 7/5 Dips
400m Run
10 Single Dumbbell Box Step-Overs
5/4 Strict Pull-Ups + 5/4 Dips
400m Run
Dumbbell: 1×30/20lb, 9/6kg
Box: 20/16in
Score = Time
–
Competitor:
400m Run
30 Single Dumbbell Box Step-Overs
15/12 Ring Muscle Ups
400m Run
20 Single Dumbbell Box Step-Overs
12/9 Ring Muscle Ups
400m Run
10 Single Dumbbell Box Step-Overs
9/7 Ring Muscle Ups
400m Run
Dumbbell: 1×70/50lb (32/22.5kg)
Box: 24/20in
Score = Time
–
Travel / Hotel:
400m Run
30 Single Dumbbell Box Step-Overs
12/9 Dumbbell Push Press + 12/9 Bent Over Rows
400m Run
20 Single Dumbbell Box Step-Overs
9/7 Dumbbell Push Press + 9/7 Bent Over Rows
400m Run
10 Single Dumbbell Box Step-Overs
7/5 Dumbbell Push Press + 7/5 Bent Over Rows
400m Run
Dumbbell: 1×35/25lb (15/12kg)
Box: Use hotel bed / bench / chair
Score = Time