WOD 6.12.14 - Charlies Angels Top Gun Workout 2

If you have a slight itch for some competition for a great cause, come out and support coach Brett and many others from J19. Here are the details of the competition Click Here

"5 stages of Afterburner” - Teams of 2.

5 workout stations - each will be scored in individually

Against running clock, 5 minute time cap for each stage, rest with remaining time; plus 2 minutes rest/station change time between, score = time for each stage or reps completed – Total time from start to finish = 33 minutes

Stage 1 – Wounded Bird

For Time: 100-yard Partner Wheelbarrow 
- Both teammates must do 10 push-ups each 25 yards
- Scaled/Masters = Knee push-ups

Stage 2 – Pulling G’s

For Time: 3 rounds, one partner working at a time, only one med ball per team
- 20 pull-ups (RX = C2B, Scaled/Masters = Regular pull-ups)
- 20 wall balls (RX = 20#-10’/14#-9’, Scaled/Masters = 14#-10’/10#-9’)

Stage 3 – Ridge Crossing

For Time: 3 rounds, one partner working at a time, only one bar and one box per team
- 20 S2OH (RX = 115#/75#, Scaled/Masters = 85#/55#)
- 20 box jumps, can step up (RX = 30”/24", Scaled/Masters = 24”/20")

Stage 4 – Combat Descent

For Time: 3 rounds, one partner working at a time, can use own jump ropes (make sure to position them before starting Stage 1) and one KB per team
- 50 Double Unders (Scaled/Masters = 100 singles - no, you can’t do double-unders)
- 20 Kettlebell Swings (RX = 53#/35#, Scaled/Masters = 44#/26#)

Stage 5 – Max Power

For Time – 3 rounds, one partner working at a time, only one bar and one set of rings per team
- 10 Deadlifts (RX = 315/215, Scaled/Masters = 185/125)
- 20 Ring dips (Scaled/Masters = Blue thin Rogue band)

 

Planning a J19 Coosa River trip.  The current date is for June 28th but that is tweak-able. It would be a blast to have a big group. Here is the details - https://www.facebook.com/events/460803477396352/