Practice DU’s for 2 minutes
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
21-15-9
Overhead Squat
Pull Up
Alternate for Pull Up is Jumping Pull Up. Don’t expect to do all the OHSs unbroken.
See above
15 Rounds of the following:
5 Rowing strokes at easy pace to build momentum
10 Rowing strokes at 100% effort
Rest 1 minute
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
5 Rounds for time of:
5 Deadlifts, 275#/185#
10 Burpees
2 Rounds of the following:
350m Row
10 Reverse Burpees
Hands inside shoulder width
Max Effort 2k Row
High knees, butt kicks, etc. Dynamic.
3 rounds 20 seconds on/10 seconds off
– Barbell Hang Squat Clean
– Samson Stretch
– Burpee
10 Minutes of
Thrusters
EMOM 4 Burpee
Compare to 8/14/15 – post time difference to notes. Good luck!!!
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
WOD: 2 Rounds for time of (16min cap):
50 Double unders
40 KB swings, 55#/35#
30 Wall balls, 20#/14#
20 Toes to bar
10 OH squats, 115#/75#
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.
AMRAP 15 MIN:
20 Power snatches
30 Hang squat cleans
40 Bar over burpees
At the end of the 15 minutes, run 800m.
WOD: For time:
Row 15 calories
20 Pull-ups (10 Muscle ups Rx+)
Row 15 calories
10 Wall walks (100′ handstand walk Rx+)
Row 15 calories
20 Box jumps, 24″/20″ (34″/28″ Rx+)
Row 15 calories
Neck, Shoulders, Hips, Knees, Ankles
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
Practice a skill of your choice.
Tabata 8x 20/10 Work/Rest:
Ring Row hold – Ring Row
Squat hold – Squat
Plank hold – Push Up
DL hold – Deadlift 115#/75#
4 sets as static holds followed by 4 sets of movement. Ring Row and Plank holds are at top. Squat hold is at bottom. DL hold is with weight on the ground.