John posted the fastest time!

John posted the fastest time!

WOD for Wednesday, May 22

WODs at 6, 8:30 & 11:45 am and 5:15, 6:30, & 7:30 pm
Boot Camp at 6 & 8:30 am

I hope you all enjoyed playing on the rings! Uhm, I won’t ask if you liked the 800m farmer’s carry.


  • 30 Box jumps 
  • 30 DB/KB hang power cleans 
  • 30 DB/KB push press 
  • 30 DB/KB swings 
  • 30 Pushups
  • 30 Sit-ups
  • 30 Toes to bar
  • 30 DB/KB front squats
  • 30 Double unders
  • 30 Burpees

I challenge you to challenge yourself!

I intentionally did not include prescribed weights. You must, however, use the same DBs or KBs for the hang power cleans, push presses, swings, and front squats.

If you can easily complete 30 jump jumps at 24″ height, add plates to the top of the box and jump higher. Instead of hang power cleans complete full squat cleans. Instead of 30 KB swings complete 30/hand 1-armed KB swings. Complete hand release, negative, or plyo pushups — or have the coach put a plate on your back. Yup, GHD sit-ups. If you feel like you’re up to the challenge, complete GHD back extensions instead of toes to bar. If front squats aren’t enough of a challenge, complete thrusters instead! Slam ball burpees, anyone? You can even combine the box jumps and burpees and complete burpee box jumps!

There is a 40-minute time cap to this workout, and that should be more than enough time to complete all activities.

My last challenge: Are you able to challenge yourself so much that this workout takes you 40 minutes to complete?