WODS

A1. Bench Press; 8-10 reps x 4 sets, rest 45sec A2. Strict Pull-Ups @21X0; 6-8 reps x 4 sets, rest 45sec A3. Side Plank; 30sec/side x 4 sets, rest 45sec B. Three rounds for time of: 10 Dumbbell Push Presses…

In teams of two, complete the following for time: 300 Wall Balls 4000 Meter Run (10 – 400’s) 5000 Meter Row or 10,000 Meter AB *Teams get one Rower and one Wall Ball, but may partition the work however they…

  A1. Bench Press (1sec pause at bottom); 4-5 reps x 4 sets, rest 60 A2. Strict Pull-Ups; Max unbroken Reps x 4 sets, rest 60 (OR eccentric Pull-Ups x 3-5 reps @ 51X1) *X = jumping up to top B.…

A1. Ring Rows @2111; 10-12 reps x 3 sets, rest 60sec A2. Jumping Squats with Barbell; 6-8 reps x 3 sets, rest 60sec A2. Side Planks; 30sec/side x 3 sets, rest 60sec B. Four sets of (24min): 30 seconds of…

  A1. Front-Racked Alternating Reverse Lunges; 8-10/leg x 4 sets, rest 60sec A2. Handstand Push-Ups; Max unbroken reps x 4 sets, rest 60 *Sub HSPU with L-Seated Dumbbell Presses x 8-10 reps *BB comes from floor on Reverse Lunges B.…

A1. Deadlift @30X1; 3-5 reps x 4 sets, rest 45sec A2. Russian Step-Ups; 10/leg x 4 sets, rest 45sec A3. Push-Ups (a full 1sec pause at top); 15-20 reps x 4 sets, rest 45sec *Thighs cannot touch ground on push-ups…

  A1. Strict Shoulder Press @20X1; 4-6 reps x 4 sets, rest 60sec A2. Hollow Rocks; 30-45sec x 4 sets, rest 60sec   B. In teams of Three, perform 5 rounds each, advancing to the next station only once the…

In teams of 3, complete AMRAP in 20min of: 45 Synchronized Burpees + followed by as many rounds as possible of: Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 15 Sit-Ups Partner 2: Prone Plank Hold…

  A. Take 15 minutes and build to today’s 1-RM Power Clean   B. For time: 30 Calories of Rowing 30 Burpees 30 Wall Balls (20/14 lbs) 30 KBS (24/16 kg) 30 DB Push Press (55/35 lbs) 30 Pull-Ups

  A. Dumbbell Walking Lunge; 20 steps x 3 sets, rest 60sec *Make these 3 sets working sets. Warm up extremely well before you begin!   B. AMRAP in 5 minutes of: 20 Double-Unders 10 Air Squats + Rest 60…

Wednesday – 4/19/17 A1. Weighted Pull-Ups; 3-2-1-1-1-1 (6 sets), rest 1min A2. DB Tate Press + DB Skull Crushers; 10+10reps x 6 sets, rest 1min *Building to 1rm Pull-up over the course of the 6 sets **Perform the tate press…

  A1. Deadlift; 3-5 reps x 4 sets, rest 20sec A2. Handstand Push-Ups; Max Reps in 60 sec x 4 sets, rest 3min B. Complete as many rounds and reps as possible in 8 minutes of: 15 Kettlebell Swings (24/16…

  A. Every 90sec, for 15 minutes (10 sets): Hang Snatch + Snatch *Build over the course of the 8 sets to something heavy-ish for today.   B. In teams of two, partners alternate rounds to complete AMRAP in 12…

In Teams of 3: 400m Sandbag Carry (Heavy) 125 Pull-Ups 400m Sandbag Carry (Heavy) 100 Calorie Assault Bike 400m Sandbag Carry (Heavy) 75 Power Cleans (155/105) (Goblet Squats or Front Squats for beginners) 400m Sandbag Carry (Heavy) *partition reps up…

A1. Strict Shoulder Press (2sec pause at top); 6-8 reps x 4 sets, rest 45 A2. Single Arm DB Row; 6-8/each x 4 sets, rest 45   B. Teams of two, with P1 completing entire 3min AMRAP while P2 rests,…

A. Front Squat @41X1; 5-6 reps x 4 sets, rest 3min B. Every minute, on the minute, for 21 minutes: Minute 1 – Russian Kettlebell Swings x 15 reps Minute 2 – D-Ball Squat Cleans x 5-6 reps (Heavy) Minute…

A. Build to today’s 10-RM Dumbbell Bench Press *Build over the course of 4-6 sets *Example; warm-up set of 10, 8, 6, 10rm attempt, 10rm attempt + For max reps: Dumbbell Bench Press @ 80% of today’s 10-RM -Rest 20…

A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set…