TODAYS WORKOUT WILL TAKE PLACE AT THE OIB PARK. GATES OPEN AT 8am Starting AT 8:30am UNLESS IT IS STORMING, IN THAT CASE WE WILL ALL REST (no WOD if storming)!
This WOD is in honor of our Veterans and Coach K who founded CFOIB 10 years ago this month. Cheers to 10 years!
Bring a sandbag or weighted vest if you have one. We will have a modification (weighted object) to those who do not. First come first serve. You can also choose to do this without the load.
Option A.
50 bag facing burpees
Then…
400m burden run
Then…
10 rounds of:
3 pushups bag drags
4 high pulls
5 front squats
Then…
800m burden run
Then…
1-2-3-4-5-6-7-8-9-10 Rep Rounds of:
Bear complex
Brute force burpees
Then…
400m burden run
Then…
50 lateral burpees
Rx weight is: 70#/50#
1 Rep of Bear Complex = 1 squat clean into an overhead press into 1 back squat into an overhead press
Option B:
25 bag facing burpees
Then…
400m burden run
Then…
5 rounds of:
3 pushups bag drags
4 high pulls
5 front squats
Then…
800m burden run
Then…
1-2-3-4-5-6-7-8-9-10
Bear complex
Brute force burpees
Then…
400m burden run
Then…
25 lateral burpees
You choose the weight!
Option C:
15 bag facing burpees
Then…
400m burden run
Then…
3 rounds of:
3 pushups bag drags
4 high pulls
5 front squats
Then…
(Partition as needed)
Then…
800m burden run
Then…
1-2-3-4-5
Bear complex
Brute force burpees
Then…
400m burden run
Then…
15 lateral burpees
Option A.
50 bag facing burpees
Then…
400m burden run
Then…
10 rounds of:
3 pushups bag drags
4 high pulls
5 front squats
Then…
800m burden run
Then…
1-2-3-4-5-6-7-8-9-10 Rep Rounds of:
Bear complex
Brute force burpees
Then…
400m burden run
Then…
50 lateral burpees
Rx weight is: 70#/50#
1 Rep of Bear Complex = 1 squat clean into an overhead press into 1 back squat into an overhead press
Option B:
25 bag facing burpees
Then…
400m burden run
Then…
5 rounds of:
3 pushups bag drags
4 high pulls
5 front squats
Then…
800m burden run
Then…
1-2-3-4-5-6-7-8-9-10
Bear complex
Brute force burpees
Then…
400m burden run
Then…
25 lateral burpees
You choose the weight!
Option C:
15 bag facing burpees
Then…
400m burden run
Then…
3 rounds of:
3 pushups bag drags
4 high pulls
5 front squats
Then…
(Partition as needed)
Then…
800m burden run
Then…
1-2-3-4-5
Bear complex
Brute force burpees
Then…
400m burden run
Then…
15 lateral burpees
Option A.
50 bag facing burpees
Then…
400m burden run
Then…
10 rounds of:
3 pushups bag drags
4 high pulls
5 front squats
Then…
800m burden run
Then…
1-2-3-4-5-6-7-8-9-10 Rep Rounds of:
Bear complex
Brute force burpees
Then…
400m burden run
Then…
50 lateral burpees
Rx weight is: 70#/50#
1 Rep of Bear Complex = 1 squat clean into an overhead press into 1 back squat into an overhead press
Option B:
25 bag facing burpees
Then…
400m burden run
Then…
5 rounds of:
3 pushups bag drags
4 high pulls
5 front squats
Then…
800m burden run
Then…
1-2-3-4-5-6-7-8-9-10
Bear complex
Brute force burpees
Then…
400m burden run
Then…
25 lateral burpees
You choose the weight!
Option C:
15 bag facing burpees
Then…
400m burden run
Then…
3 rounds of:
3 pushups bag drags
4 high pulls
5 front squats
Then…
(Partition as needed)
Then…
800m burden run
Then…
1-2-3-4-5
Bear complex
Brute force burpees
Then…
400m burden run
Then…
15 lateral burpees