Strength:
Every 3:00 x 4 Sets
Set 1: 7 Back Squats + 3 Broad Jumps
Set 2: 6 Back Squats + 3 Broad Jumps
Set 3: 5 Back Squats + 2 Broad Jumps
Set 4: 4 Back Squats + 2 Broad Jumps
Starting @ 65% on Set 1 (7 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (4 Reps).
WOD:
“King Me”
For Time
400m Run
80 Air Squats
800m Run
40 Medball Box Step-Overs
400m Run
80 Air Squats
200m Run
Medball: 20/14lb (9/6kg)
Box: 24/20in
Score = Total Time
Level 2
For Time
400m Run
60 Air Squats
800m Run
30 Medball Box Step-Overs
400m Run
60 Air Squats
200m Run
Medball: 20/14lb (9/6kg)
Box: 24/20in
—
Level 1
For Time
200m Run
60 Air Squats
400m Run
30 Medball Box Step-Overs
400m Run
60 Air Squats
200m Run
Medball: 14/10lb (6/4kg)
Box: 20/16in
—
Masters 55+
For Time
400m Run
60 Air Squats
800m Run
30 Medball Box Step-Overs
400m Run
60 Air Squats
200m Run
Medball: 14/10lb (6/4kg)
Box: 24/20in
—
Competitor
For Time
400m Run
80 Air Squats
800m Run
40 Medball Box Step-Overs
400m Run
80 Air Squats
200m Run
Medball: 30/20in
Box: 24/20in
—
Travel/Hotel
For Time
400m Run
80 Air Squats
800m Run
40 Dumbbell Bench Step-Overs
400m Run
80 Air Squats
200m Run
Dumbbell: 1 x 35/25lb (16/12kg)
Box or Bench: 24/