Warm Up:
1 set:
100-m jog
10 alternating elbow-to-instep
10 air squats
1 set:
100-m jog
10 up-down + box step-up
10 alternating lunges
1 set:
100-m jog
5 burpee box jump over
10 Kang squats (empty barbell)
Specific Warm-Up:
4 sets:
3 thrusters
– Rest :30-1:00 between lifts.
BENCHMARK WOD: HAPPY STAR
For time:
300-m run
5 burpee box overs (20/24 in)
5 thrusters (95/135 lb)
300-m run
7 burpee box overs
7 thrusters (105/145 lb)
300-m run
9 burpee box overs
9 thrusters (110/155 lb)
300-m run
11 burpee box overs
11 thrusters (115/165 lb)
Time Cap: 20 Minutes
Intermediate:
For time:
300-m run
5 burpee box overs (20 in)
5 thrusters (65/95 lb)
300-m run
7 burpee box overs
7 thrusters (75/105 lb)
300-m run
9 burpee box overs
9 thrusters (85/115 lb)
300-m run
11 burpee box overs
11 thrusters (95/125 lb)
Beginner:
For time:
300-m run
5 burpee box overs (20 in)
5 thrusters (35/45 lb)
300-m run
7 burpee box overs
7 thrusters (45/55 lb)
300-m run
9 burpee box overs
9 thrusters (55/75 lb)
300-m run
11 burpee box overs
11 thrusters (65/95 lb)
Movement scaling options:
Run: Distance, bike, row, skierg
Burpee Box overs: Height, burpee box step overs, up-down box step overs
Thrusters: Load, single DB thruster, front squat (only), push press (only)
Partner option:
For time with a partner:
300-m run
5 synchro bar-facing burpees
10 thrusters (95/135 lb)
300-m run
7 synchro bar-facing burpees
14 thrusters (105/145 lb)
300-m run
9 synchro bar-facing burpees
18 thrusters (110/155 lb)
300-m run
11 synchro bar-facing burpees
22 thrusters (115/165 lb)
Post-Workout Skill Work:
3 sets:
:20 v-ups
:20 hollow rocks
:20 mountain climbers
:20 plank hold
– Rest 1:00 between sets