5
Oct

WODS FOR BLACK LABEL BEATDOWN

By: Kelly Harrod Leave a Comment

Wod #1

All 4 team members will be working
(15 minute cap)

150 Pullups
100 Thrusters (95/65)
30 Bar Muscleups
150 Wallballs (20/14)
100 Box jump overs

Each team member will have to complete a 400 meter run while the reps are being completed. So you will have 3 people working until everyone has completed the 400 meters.

 

WOD 2A- 6 Minutes

 

1 Power Clean
1 Push Jerk
1 Front Squat
1 Hang Squat Clean
1 Split Jerk

 

WOD 2B- 24 Min CAP

50 Double unders (singles)
25 cal row
25ft kettlebell lunges (53/35) Scaled= (35/25)
10 Burpee Box Jump overs
25ft kettlebell lunges (53/35) Scaled= (35/25)
400 meter run

Score is total time for the team to complete. Each individuals time will be tracked and added up for total team time.

(Next person on your team starts when the person before them is done with the 25 cal row)

Wod #3

Your team will be broken into 2 M/F pairs and both pairs will complete:

3 Rounds: (15 minute cap)

14 Handstand Pushups /w abmat
28 Toes to Bar
56 Dumbbell Snatches (50/35lbs)

Score will be the combined time of the 2 pairs.

 

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