WOD:
“Katniss”
For Time:
1000m Run
10 Wall Walks
50 Toes to Bar
50 Single Dumbbell Box Step-Overs
1000m Run
10 Wall Walks
50 GHD Sit-Ups
50 Box Jump Overs
Time Cap: 30:00
Score = Time
Level 2:
For Time:
1000m Run
8 Wall Walks
40 Toes to Bar
40 Single Dumbbell Box Step-Overs
1000m Run
8 Wall Walks
40 GHD Sit-Ups
40 Box Jump Overs
Single Dumbbell Box Step-Overs: 35/25lb, 15/12kg
Box Height: 24/20in, 60/50cm
Wall Walk: 10in, 25cm from wall
Level 1:
For Time:
800m Run
5 Partial Wall Walks
30 Hanging Knee Raises
30 Single Dumbbell Box Step-Overs
800m Run
5 Partial Wall Walks
30 Abmat Sit-Ups
30 Box Step-Overs (No weight)
Single Dumbbell Box Step-Overs: Light, technique-focused load
Box Height: 20/16in, 50/40cm
Wall Walk: 30in, 75cm from wall
Masters 55+:
For Time:
800m Run
6 Wall Walks
30 Toes to Bar
30 Single Dumbbell Box Step-Overs
800m Run
6 Wall Walks
30 GHD Sit-Ups or Abmat Sit-Ups
30 Box Jump Overs or Box Step-Overs
Single Dumbbell Box Step-Overs: 30/20lb, 14/9kg
Box Height: 20in, 50cm
Wall Walk: 20in, 50cm from wall
Competitor:
For Time:
1000m Run
10 Wall Walks
50 Toes to Bar
50 Single Dumbbell Box Step-Overs
1000m Run
10 Wall Walks
50 GHD Sit-Ups
50 Box Jump Overs
Single Dumbbell Box Step-Overs: 70/50lb, 32/22.5kg
Box Height: 24/20in, 60/50cm
Goal: Sub 25:00. Push the runs at 5k pace and treat the second half as a full send.
Hotel Gym / Travel:
For Time:
1000m Run or 4:00 Cardio Choice
10 Wall Walks or Inchworm Push-Ups
50 Hanging Knee Raises or V-Ups
50 Single Dumbbell Box Step-Overs or Alternating Reverse Lunges
1000m Run or 4:00 Cardio Choice
10 Wall Walks or Inchworm Push-Ups
50 V-Ups
50 Box Jump Overs or [Broad Jumps](https://www.youtube.com/watch?v=zP2OgexUI5M)
Bad Weather Option:
Sub 30 Shuttle Runs for 1000m Run