WOD:
“Pour Over”
For Calories:
20:00 EMOM
Minute 1 – 4 Shuttle Runs + 2 Rope Climbs
Minute 2 – 10 Wall Balls + 5 Bar Muscle Ups
Minute 3 – Max Calorie Echo Bike
Minute 4 – Rest
Wallball: 20/14lbs (9/6kg) to 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Rope Climb: 15ft
Score = Calories
Record Notes on Movements and Reps performed
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Strict Strength Level 3:
For Calories:
20:00 EMOM
Minute 1 – 4 Shuttle Runs + 8/6 Strict Pull-Ups
Minute 2 – 10 Wall Balls + 10 Feet Elevated Ring Rows (Challenging Parallel Position)
Minute 3 – Max Calorie Echo Bike
Minute 4 – Rest
Wallball: 20/14lbs (9/6kg) to 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Score = Calories
Record Notes on Movements and Reps performed
Level 2:
20:00 EMOM
Minute 1 – 4 Shuttle Runs + 2 Rope Climbs
Minute 2 – 10 Wall Balls + 10 Pull-Ups
Minute 3 – Max Calorie Echo Bike
Minute 4 – Rest
Wallball: 20/14lbs (9/6kg) to 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Rope Climb: 12ft
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Level 1:
20:00 EMOM
Minute 1 – 3 Shuttle Runs + 2 Pull to Stands
Minute 2 – 8 Wall Balls + 8 Jumping Pull-Ups
Minute 3 – Max Calorie Echo Bike
Minute 4 – Rest
Wallball: 14/10lb, 6/4kg, 9/8ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
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Masters 55+:
20:00 EMOM
Minute 1 – 4 Shuttle Runs + 2 Rope Climbs
Minute 2 – 10 Wall Balls + 8/6 Strict Pull-Ups
Minute 3 – Max Calorie Echo Bike
Minute 4 – Rest
Wallball: 14/10lb, 6/4kg, 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Rope Climb: 12ft
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Competitor:
As prescribed
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Travel / Hotel:
For Calories:
20:00 EMOM
Minute 1 – 100m Run+ 8/6 Strict Pull-Ups
Minute 2 – 10 Goblet Squats + 10 Renegade Rows
Minute 3 – Max Distance Run
Minute 4 – Rest
Choice on Loads