10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
9-7-5
Muscle-ups
Snatch, 135#/95#
Sub 2x pull-ups/dips for the muscle ups.
See above
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
With a partner:
Run 800m
then one partner working the other resting:
15 V-up
15 Overhead Squat
15 Straight Legged Deadlift
at the 15 minute mark, both partners:
Run 800m
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Outdoor 5 Station WOD:
– Sled push
– Wall climb
– Toes to bar
– Hurdle jumps
– DB push presses
4 minutes each station. One partner working at a time. Go all out when it’s your turn and earn your rest!
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
AMRAP 30 Min:
Run 800m
8 Squat cleans, 155#/105#
8 Rope climbs, 18’/15′
8 Handstand push-ups
*Rx+ 225#/155# squat cleans and 12″/6″ deficit HSPUs
See above
Complete the following for time:
Row 1000m
Rest 2 minutes
Row 800m, Run 200m
Rest 2 minutes
Row 600m, Run 400m
Rest 2 minutes
Row 400m, Run 600m
Rest 2 minutes
Row 200m, Run 800m
Rest 2 minutes
Run 1000m
High knees, butt kicks, etc. Dynamic.
High knees, butt kicks, etc. Dynamic.
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Two rounds of:
Wallball 20#/14#
Sumo deadlift high-pull 75#/55#
Box Jump 20″
Push Press 75#/55#
Row for Calories
1 Minute rest
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
For time:
Row 400m
30 Double unders
20 Burpees
10 Deadlifts, 225#/155#
20 Burpees
30 Double unders
Row 400m
*Rx+ 315#/205#
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
3 Rounds for time:
25 Wall balls, 20#/14#
25 Abmat sit-ups
*Rx+ 30#/20# & toes to bar
– DB Snatch
– Mountain climber hip stretch
– DB Push Press
20 seconds on/10 seconds off, 3 times through
21-15-9 reps for time of:
OH Walking lunges, 45#/35#
KB swings, 55#/35#
*Rx+ 65#/45# & 75#/55#
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups