Community WOD (EVF360 & Crossfit)
In teams of 2, for time. This WOd contains 6 blocks, each team must complete the 2 rounds in each block before moving on to the next block. Each block adds an additional movement to the previous block. There is no rest between blocks, move on to the next one immediately.
Block #1: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups
Block #2: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees
Block #3: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees, 10 box jumps over 24/20 in
Block #4: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees, 10 box jumps over 24/20 in, 400m run (both partners together)
Block #5: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees, 10 box jumps over 24/20 in, 400m run (both partners together), 10 clean & jerks (BB: 95/65 lbs, DBs: 50/35 lbs)
Block #6: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees, 10 box jumps over 24/20 in, 400m run (both partners together), 10 clean & jerks (BB: 95/65 lbs, DBs: 50/35 lbs), 10 bar MUs
Note: split all movements as desired between partners, except for the run. One partner working at a time
Time cap: 32 min
Olympic lifting
Part A
Behind the neck snatch grip push press
4x3
Superset with 50 ft. double DB/KB overhead carry
Part B
Snatch
5x3, increasing
Part C
Snatch deadlift
3x3 at 100%
Part D
For time:
42-30-18 wall balls 20/14 lbs
21-15-9 pushups
7-5-3 snatches 135/95 lbs
Time cap: 13 min