6 Part WOD – For Time

This 6 part WOD is a long endurance race. The objective is to go as heavy as you can on the weight exercises as wossible, but still keep it under the timelimit (50 min). You do 5 deadlifts after finishing each of the 6 mini WODs. I chose the to use one of the WODS (WOD 5, running) as last part of the warmup and to get the pulse up and the body ready. When all 6 WODs are done, you do 30 more deadlifts.

Here is the workout

Timecap: 50 minutes

WO 1:
70 pushups, handrelease
80 dips, on box
15 Burpees
5 Pull ups, strict

WO 2:
1 km row
15 Burpees
5 Pull ups, strict

WO 3:
100 Back ext.
100 Swings
15 Burpees
5 Pull ups, strict

WO 4:
40 Box Jumps
40 Squats
15 Burpees
5 Pull Ups, strict

WO 5:
800 m løb
15 Burpees
5 Pull ups, strict

WO 6:
100 Russian Twists
50 Get ups
15 Burpees
5 Pull Ups, strict

Best times (without the extra 30 deadlifts:
41.03 – Nanna
42.17 – Anders
42.38 – Ricky

Next time, more weight

Short vid from the WOD