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WOD

“The Old Block” (Time)

“The Old Block”

For Time:

50 Wallballs

40 Box Jumps

30 Lateral Barbell Burpees

20 Power Snatches

1,000 Meter Row

20 min Time Cap

Subs

800m Run or 2000m Bike

RX+–20/14#, 10/9′, 24/20″, 115/85#

RX-20/14#, 10/9′, 24/20#, 95/65#

50-59-14/10#, 10/8′, 20/16″, 75/55#

60+-10/6#, 10/8′ Step Ups, 65/45#

Basics-25 WB, 20 step ups, 15 Burpees, , 10 Snatches, 500 Row
DESCRIPTION

We’ll work through 5 stations in this chipper style workout

Complete all the reps at one station before advancing to the next

We expect this workout to take around 12-20 minutes to complete

WALLBALLS

Choose a weight that can be completed in under 4 minutes

Men throw to 10 feet

Women throw to 9 feet

BOX JUMPS

Jump up to the box for RX

Stand to full extension on top of the box

We recommend stepping or jumping down instead of the riskier rebounding option

LATERAL BARBELL BURPEES

Athletes do not have to stand to full extension when jumping over the bar

Step-ups or jump-ups out of the burpee are allowed, but lets take off with two feet when jumping over the bar

POWER SNATCHES

Choose a moderate weight that can be completed in about 3 minutes or less