Skill Work 10-8-6-4-2 Supinated Strict Weighted Pull-ups Strict Weighted Ring Dips WOD Metcon (AMRAP – Reps) As Many Reps in 15 Minutes 3 Pull-ups 3 HSPU 200 M Row 6 Pull-ups 6 HSPU 200 M Row 9 Pull-ups 9 HSPU 200 M Row ……. MOD to Push Press ( 115/75) Total: …
WOD 15 min AMRAP 30 cal row 20 c2b pull-ups 30 deadlifts (155) 20 wall balls (20) Total: 1 round + 17 deadlifts (regular pull-ups on first round, push-ups on second round) Cool down: finished round 2
WOD 200m run w/ partner 100 d/u 200m run w/ partner 100 sit-ups 200m run w/ partner 100 pull-ups 200m run w/ partner 100 wall balls (20/14) 200m run w/ partner 100 burpees 200m run w/ partner 100 kb swings (1.5/1) 200m run w/ partner 100 sec plank 200m run …
WOD 6 rounds 100m sprint 15 box jumps (24″) 15 kb swings (1.5 pd) 1 min rest between rounds Time: 18:23 rx
WOD “Cindy” 5 pull-ups 10 push-ups 15 squats Total: 12 rounds + 5 pull-ups
WOD “Dice” 23 minutes 1 – d/u (x5) 2 – kb swings (1.5/1) 3 – lunges with plate over head (45/25) 4 – wall balls (20/14) 5 – osbd (70) 6 – burpees Totals: 110, 18, 60, 26, 36, 25 (rounded up after time expired: 40 d/u, 2 kb, 0 …
WOD 12 min AMRAP 9 – t2b 6 – power clean (85/55) 3 – power snatch (85/55) Total: 7 rounds + 3 sit-ups (did 3 rounds of t2b and 4 rounds of sit-ups)
Weightlifting Bench Press (6 x 3) WOD 21 – 15 – 9 Deadlifts (225) HSPU GHD sit-ups Time: 14:42 (95# push press) Weightlifting (185 maxed)
WOD 4 rounds 400m run 50 d/u 20 burpees Time: 23:54
WOD Deck of cards w/ Kat Hearts – sit-ups Diamonds – box jumps (20″) Clubs – hang cleans (95/65) Spades – push-ups J – front squat w/ bar (95/65) Q – pull-ups (10) K – kb swings (1.5/1) A – double unders (25) Time: 44:04 (several rests)