For time:
Run 200m
20 Burpee Pull-ups
50 Double-unders
Run 400m
30 Burpee Box Jump Overs 24/20″
100 Double-unders
Run 800m
40m Burpee Broad Jumps
150 Double-unders
*Accumulate 60 seconds in L-sit before you start the first run.
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WOD: Thursday
Five rounds for load of: 1 Shoulder Press 3 Push Press 5 Push Jerk *Superset with a max effort set of Strict Pull-ups (see video here) *All 9 barbell movements need to be performed in a single set. *Correct movement is to be used eg. no push jerking the push press or push pressing the strict press. *Rest 3 minutes between rounds. *Aim to increment the weight on each round. Tips: Be incremental in your weight choice with this complex. Remember that the shoulder press is a very finite movement that is limited by small muscle groups – small jumps mean big differences in difficulty. Don’t forget your breathing – this is a potent complex that will leave you puffing like you just sprinted 400m. The challenge is to set your breath to aid with stability through the trunk while getting enough air in to see you get through the nine reps. Enjoy.