In teams of two, alternating each movement, complete ten rounds for time of:
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump or Step-Overs (24″/20″)
400 Meter Run

(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)

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Pawel
Pawel
May 1, 2017 9:50 am

Did this outside the box

In teams of two:

50air squats (no barbell outside)
15 burpee
400m Run

32:23 very chellenging especially run after airsquats

Janelle Hudgin Winston
Janelle Hudgin Winston
April 30, 2017 8:23 pm

Did this with my DH.
32:13
RX for me. 24″ box
95# for DH

David Franco
David Franco
April 30, 2017 12:31 pm

Scaled to 95 lb OHS. Did alone so 5 rounds unbroken. (Takes about 15 sec to go between box jump and treadmill, so took a breather in that space). 25:17.

Ryan Bliss
Ryan Bliss
April 30, 2017 12:00 am

Did a 1/2 Murph today. For me that was pretty tough but it is one step closer to the full meal deal. 25:40. That last run is challenging after the last set of air squats.

juampa
juampa
April 29, 2017 11:16 pm

did it by myself, 5 rounds with 2′ rest in between. 3:59, 3:57, 4:00, 3:54, 3:54

and then Michelle’s Plank Challenge! I will be doing it often, i need that. My left side plank is weaker than the right one

Chad Evans
Chad Evans
April 29, 2017 3:45 pm

Did Thursday’s today
5 min: row-run-max push-ups
70, 53, 46, 41
First rd I Airdyne biked 50 cal instead of the run. I had 2 min left for push ups. Felt that was a little long, so sucked it up and ran in the rain. Rd’s 2/3/4 I had 1:17, 1:28, 1:21 left for push ups.

Ayub Lakhani
Ayub Lakhani
April 29, 2017 3:43 pm

A. I did it by myself. With 1:1 rest after each round and 95 pounds OHS.
3:01
3:14
3:20
3:33
3:36

I tried to be consistent.

jorge gonzalez
jorge gonzalez
April 29, 2017 1:15 pm

Accessory work of strict handstand pushups: 4 rounds tabata of HSPUs with 3 abmats 3 rounds of 4 HSPUs with 2 abmats Took a shot at yesterday’s wod: A) In Kgs First 5 minutes as an EMOM of C&J (full cleans): 40, 50, 60, 65, 70 Next 10 minutes OT2M: 72.5, 75, 77.5, 80 , then the ugliest jerk in the history of weightlifting got me my new PR at 82.5 B) Went Rx, 7 minutes sharp: 8, 8, 6, 8. My non-stop grace is 6:25, I now know that I can do better. I really need to spend some… Read more »

juampa
juampa
April 29, 2017 11:16 pm
Reply to  jorge gonzalez

well done!

Don Davolio
Don Davolio
April 29, 2017 12:45 pm

Only time for 3 rounds. NFT. 1:1 work to rest. 95# OHS

Teddy
Teddy
April 29, 2017 12:44 pm

Did yesterday’s:

A. Worked on mobility and clean drills (20 minutes)
B. Time: 4’17” w/ 95 lbs — super humbling to see how weak I still am.
C. Knee Rehab (1 hour)

Joey Maltais
Joey Maltais
April 29, 2017 11:56 am

T spine mobility drills
Light snatch balance and tall snatch work. Getting there.
Partner wod: I scaled to 85# and he scaled to 65# (both have mobility issues). Running on treadmill. Score: 30:30
Very fun saturday wod!!

David Franco
David Franco
April 30, 2017 1:26 pm
Reply to  Joey Maltais

Do your hands get numb like mine do? I’m trying to figure out why this happens to me but it’s getting better so I guess it might be mobility, too?

Joey Maltais
Joey Maltais
April 30, 2017 1:35 pm
Reply to  David Franco

Nah my hands don’t get numb. The issue is with my shoulders keeping the bar overhead especially in the bottom position. Even standing I can’t quite get the “right” overhead position, my shoulders keep me from bringing the barbell back so it stays a little forward. Working on mobility for shoulders and T spine and it’s helping. I never had my hands go numb so I’m not sure what’s going on in your situation. Sounds like a pinched nerve or something of the sort but that’s only a guess. Might be wise to see a PT about that problem

Eric Hayes
Eric Hayes
April 29, 2017 11:13 am

Did it by myself. 8 rounds (row 400m instead of run).
3:18
3:51
4:21
4:49
4:14
4:23
4:50
4:56
Very tired now 🙂

Candy Olkey
Candy Olkey
April 29, 2017 7:35 am

First off let me say…I’d be lying if I said I wasn’t just a bit scared when I saw the words “Box Jumps”..but mind over matter I got them all successfully!! 1 – 3;57 2 – 3:42 3 – 3:37 4 – 3:35 5 – 3:25 I had no partner so I did 5 rounds…complete rounds with 2+ min rest at the end of each round. (Since I have no one to push me..I push myself by rewarding myself with the seconds left to get to the next full minute after my round is complete plus a full 2 min.… Read more »

Teddy
Teddy
April 29, 2017 12:46 pm
Reply to  Candy Olkey

Get em’ Candy!!!

juampa
juampa
April 29, 2017 11:18 pm
Reply to  Candy Olkey

well done! and that rest-reward method is great! I’ll definitely use it!

Michal
Michal
April 29, 2017 3:35 am

5 rounds (not for time, but not easy ?). Squats ➡️ 1000m Assault bike ➡️ Burpee BJ. Solo: 18:30

Mani Sadegh
Mani Sadegh
April 29, 2017 2:55 am

Did Thursday’s wod
5 rounds of 5min each:
400m run (100m shuttle)
50m walking lunges
Max push ups (35ish each round)
5 minutes rest

Danger
Danger
April 29, 2017 6:34 am
Reply to  Mani Sadegh

Did the same but I forgot about the 5min rest in between rounds lol. I’m an idiot.
500m row
400m run
Push-ups:
1) 40
2) 36
3) 27
4) 22

Juan Esteban Montealegre Diaz
Juan Esteban Montealegre Diaz
April 28, 2017 10:13 pm

How can you do this without a partner, thanks for any help

Mani Sadegh
Mani Sadegh
April 29, 2017 2:59 am

1:1 work rest ratio.
If it takes you 30 sec to complete your ohs then take 30sec of rest.
You can decrease the amount of rest to increase the amount of fun! ?

Juan Esteban Montealegre Diaz
Juan Esteban Montealegre Diaz
April 29, 2017 10:24 am
Reply to  Mani Sadegh

thank you Mani

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