Front squat
2-2-2-2-2 85 %
Every 3 mins for 6 Rounds:
250 M row
100 M Run
Max Abmat sit-ups
Score is your Abmat sit-ups total
60 second plank
10 Scorpions
X2
Front squat
2-2-2-2-2 85 %
Every 3 mins for 6 Rounds:
250 M row
100 M Run
Max Abmat sit-ups
Score is your Abmat sit-ups total
60 second plank
10 Scorpions
X2
Strength
Sumo Deadlift
- 3x8 @ Medium Weight
- 55%, 60%, 65%
WOD
3 Rounds for time:
- 12 Single Arm Kettlebell Squats (Rx: 45#/25#, L2: 35#/15#, L3: 25#/10#)
- 24 Burpees
- 50 Double Unders (L2: Double Under attempts, L3: Singles)
- 24 Abmat Sit-ups
Skills:
Max unbroken pull-ups (any style)
1 Rep Max Squat
WOD:
40 - KB Push press (Rx: 1.5pood/1pood)
60 - KB Swings (Rx: 1.5pood/1pood)
200 - 45 lb plate step up (2 feet on 2 feet off = 1 rep)
60 - AbMat Sit-ups
40 - Push ups (Rx: Chest to the floor and knees off the ground, L2: any other form Push-ups, L3: knee push ups)
Clean Complex
1 Squat Clean + 1 Hang Squat Clean
x5 go Heavy
14.3 qualifier MOD
20 Handstand Pushups
50 DU
30 Pullups
50 DU
40 Abmat Situps
50 DU
50 Alt Pistols
50 DU
12 Min Time Cap…Happy Birthday Andrea and Welcome to our Team !!!
Back Squat
1(70%), 1(80%), 1+(85%)
3rd set is 1 Plus as many reps as possible
WOD:
4rds for Time of
4 Bar Muscle-ups ( L2:8 C2B & 8 tight elbow pushup, L3: 12 Pull-up or Band Pull-up/12 Box Dips)
25 Abmat Situps
10 OHS (RX:95/65, L2 75/45, L3 45/25)
15 Deadlift (RX:95/65, L2 75/45, L3 45/25)
Announcement:
MLK Monday schedule
10am WOD
5pm WOD
Push Jerk
3 (65%) - 3 (75%) -3+ (85%)
Last set is 3 +
WOD:
7 rounds for time of:
5 Toes to bar
10 Ambat situps
30 DU
Press
3 Reps at 70% of 1 RM
3 Reps at 80% of 1 RM
3 Reps at 90% of 1 RM
5 Rounds For Time
10 Alt Dumbbell Snatch (Rx: 50/30)
20 Abmat Sit Ups
10 Burpee w/ One Dumbbell (5 each Side)
20 Supermans
Back Squat 3 x 5
5 Reps at 65% of 1 RM
5 Reps at 75% of 1 RM
5+ Reps at 85% of 1 RM*
*Complete more than 5 reps if possible, but not to failure
12 Min AMRAP
12 Lunges (ea leg)
10 Abmat Situps
10 Push Ups
Snatch Balance
3 Reps at 60% of 1 RM
2 Reps at 70% of 1 RM
2 Reps at 70% of 1 RM
3 Reps at 60% of 1 RM
21-15-9
Barbell Push Jerks (Rx: 50/35)
Abmat Sit Ups
Deadlift (Rx: 115/95, L2: 95/65)
Bar Hops
25 Minute AMRAP
10 Air Squats
200m Row
10 Alternating Lunges
200m Row
10 Push Ups
200m row
10 AbMat situp
Teams Of 2 Partner WOD
“Karen”
150 Pumpkin Tosses (Wall Balls 20/14lbs)
Directly into
400 M Farmers Carry (Rx: 70/55) (L2: 55/45)
Everytime kettlebell is dropped/switched Partners do 10 Jumping Squats each.
Directly Into
5 Rounds
50 Abmat Sit ups
24 Burpees over Partner
Directly Into
1 Mile Run (8 Laps)
Skill Review: Hand Stand Push Ups
10-9-8-7-6-5-4-3-2-1
Hand Release Push Ups
200m Row
Abmat Sit Ups
“Hang in There Partner” 20 Min EMOM
5 Thrusters (Rx: 95/65, L2: 65/45)
5 Burpees
Directly Into
800 M Run
50 Abmat Sit Ups
While One Partner is Working, One Partner Hangs From Pull Up Bar
Pull Ups 4-3-2-1
Bent Over Rows 5 x 5 - Increase Weight Each Set
3 Rounds For Time
Pull Ups 3-2-1-1 With No Band or Hardest Band for Athlete
Dumbbell Strict Press 3 x 10
"Annie on the Run" 50-40-30-20
Deadlift 5 x 5 (85% of 1 RM)
4 Rounds