Warm Up 25 Double Under 5 HSPU 10 Air Squats 10 Pull Ups 10 Air Squats 15 Wall Balls 10 Air Squats 20 Med Ball Cleans Skill Squat Clean WOD With a continuously running clock: Do one chest to deck push up and one pull up on the first minute, 2 of each on …
Warm Up CFWUx2 Skill Squat Clean WOD “Fight Gone Bad” 3 Rounds rotate each minute Wall Balls 20# 75 # SDHP 20′ Box Jump 75# Push Press Row (calories) 1 Min Rest Score: 166 (65 lb SDHP and Push Press)
Warm Up 25 Double Unders THEN 30 sec of Tuck Jumps 1 min of Sampson Stretch Left / Right 30 sec of Jumping Jacks 1 min of Perfect Stretch Left / Right 30 sec of Mountian Climbers 30 sec of Pass Throughs 30 sec of Over Head Squats (PVC Pipe) 1 min of Hug Leg to Chest …
Warm Up Row 500 meters 1 Min Rest Row 500 meters Skill Clean WOD Make-up Day “Fran” 21-15-9 65lb Thruster / pullups Time: 17:15 (GB Bands)
Basketball with friends for 2 hours
Warm up CFWUx2 Skill SDHP WOD AMRAP 20 min Row 300 meters 15 X 25lb dumbell thrusters I was 3 thrusters short of completing 6 full rounds. Completed 5 full rounds and then 300 meter row and 12 thrusters.
Warm up 25 double unders Stretching 2 rounds: 10 wall balls 10 box jumps Skill SDHP WOD 3 rounds for time of: 15 Dumbbell push jerk 15 GHD sit ups Time: 12:33 Rx 30lb
WARM UP 30 Double Under or 100 Single Unders Dynamic Stretching (Samson/Perfect/Pass Throughs) 10 Hand Stand Push Ups 20 Abmat Situps 30 Air Squats 40 Jumping Jacks SKILL Thruster WOD 4 rounds 4 Min each of: 20 Pull ups or 1 min worth 20 burpees or 1 min worth 20#/15# …
WOD: Sprint to the Payton/Joseph Corner 5 push ups 5 sit ups 5 Med Ball Cleans Corner 10 10 10 Corner 15 15 15 Corner 20 20 20 Corner 15 15 15 Corner 10 10 10 Corner 5 5 5 This should be fun! Approximate time: 28:15
Warm up: Row 500 meters on damper setting 10 Skill: Front Squats WOD: 3 Rounds for time of: Run 300 meters 10 Hand Stand Push Ups (HSPU) 5 Deadlifts at 135lbs Total Time: 12:21