WOD:
“Ball and Chain”
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 50 Double Unders + 5 Deadlifts
Station 2: 5 Bench Press + 3/2 Rope Climbs
Strict Pull-Up Sub for Rope Climbs: 10/8 Reps
Deadlifts: 275/185lb, 125/84kg
Bench Press: 205/145lb, 93/66kg
*Barbell should not exceed 75% of 1RM
—
Level 2:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 35 Double Unders + 5 Deadlifts
Station 2: 5 Bench Press + 2/1 Rope Climbs
Deadlifts: 225/155lb, 102/70kg
Bench Press: 155/95lb, 70/43kg
*Barbell should not exceed 75% of 1RM
—
Level 1:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 75 Single Unders + 5 Deadlifts
Station 2: 5 Bench Press + 2 Pull to Stands
Barbells @ 70-75% of 1RM
—
Masters 55+:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 35 Double Unders + 5 Deadlifts
Station 2: 5 Bench Press + 2/1 Rope Climbs
Barbells @ 70-75% of 1RM
*Barbell should not exceed 75% of 1RM
—
Competitor:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 75 Double Unders + 5 Deadlifts
Station 2: 5 Bench Press + 4/3 Rope Climbs
Deadlifts: 315/205lb, 143/93kg
Bench Press: 225/145lb, 102/66kg
*Barbell should not exceed 75% of 1RM
–
Travel / Hotel:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 50 Double Unders + 10-15 Dual Dumbbell Deadlifts
Station 2: 5 Bench Press or Dual Dumbbell Bench Press + 10-12 Strict Pull-Ups
Loads: Choice