PDF Version
Shoulder Press 1-1-1-1-1-1-1
Seven rounds of one rep each of shoulder press.
Treat
100 Box Jumps for Time
For Time:
100 Box Jump (24 in.)s
Post total time.
Burpees, Kettlebell Swings, Pull-ups
21-15-9 reps of:
Burpees
Kettlebell Swings (53/35)
Pull-ups
Post total time.
12 min Ground To Overheads
As many reps as possible in 12 minutes:
Ground to Overhead (135/95)
Team Capstone WOD
Medicine Ball Cleans, Wall Ball
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
Post total time.
Capstone WOD
Runs, Air Squats, Sit-ups (standard)
3 rounds for time of:
400 m Run
75 Air Squats
50 Sit-ups (standard)
Post total time.
Team Capstone WOD
Burpees, Sit-ups, Kettlebell Swings, Pull-ups, Handstand Push-ups
For Time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings 1.5 pood
40 Pull-ups
30 Handstand Push-ups
Post total time.
Deadlifts, Runs, Knees-to-elbows
For Time:
21 Deadlifts (185/125)
100 m Run
21 Knees-to-elbows
18 Deadlifts (185/125)
100 m Run
18 Knees-to-elbows
15 Deadlifts (185/125)
100 m Run
15 Knees-to-elbows
12 Deadlifts (185/125)
100 m Run
12 Knees-to-elbows
Power Clean 3-2-2-2-1
Power Clean 3-2-2-2-1
Treat
Run + Burpee
You have 5 minutes… Begin with a 400 meter run, then with the time remaining, perform as many burpees as possible.
Your score is your total number of burpees.
Team Capstone WOD
Overhead Squat, Front Squat, Back Squat
Overhead squat 1-1-1-1-1 reps,
Front squat 1-1-1-1-1 reps,
Back squat 1-1-1-1-1 reps.
Thrusters and Pull-ups
3 rounds for time of:
15 Thrusters (95/65)
15 Pull-ups
Post Total Time
Ring Dips, Burpees, Walking Lunges
As many rounds as possible in 20 minutes of:
10 Ring Dips
10 Burpees
10 Lunges
Post total rounds.
Team Capstone WOD
Nate
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post total rounds completed.
Helen
Three rounds for time:
Run 400 meters
21 Kettlebell Swings (53/35)
12 Pull-ups
Post time.
Team Capstone WOD
Front Squat, Rope Climb
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Post total time.
Double Unders, Pull-ups
For Time:
100 Double Unders
25 Pull-ups
75 Double Unders
20 Pull-ups
50 Double Unders
15 Pull-ups
25 Double Unders
10 Pull-ups
Post total time.
