Shoulder Press
Shoulder Press
3-3-3-3-3
3 Rounds:
20 Box jumps
15 Wall burpees
PWOD:
Shoulder Press 5, 3, 1+
3 rounds for time of:
20 GHD Situps
15 wall burpees
Barbara
Barbara
5 Rounds:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
**rest 3 mins between rounds
PWOD:
AMRAP in 12 minutes:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)
*Clapping pull up is done by pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.
Partner Wod
Partner Wod:
50 Pistols
Zurcher carry 135/95
100 Russian Twist 25/15
100 Knees to Elbows
100 Box overs
100 Burpees
100 Jumping Pull ups
600m with plate 45/25
Deadlifts and Push ups
21-15-9-15-21
Deadlifts 225/155
Push ups (hands release)
PWOD:
5 rounds:
10 Back Squats @ BW
10 Plyo Pushups
Jason
Jason
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups
PWOD:
Every 30 seconds
Complete one 60 yard shuttle run every 30 seconds for 6 mins.
then..
For time:
100 Toes to Bar
Post fastest sprint and total time for T2B
400m, Kb Swings, Sit ups
4 rounds:
400 m
25 Kb swings 53/35
50 sit ups
**if its icy we will do 20 box jumps instead of run
PWOD:
Every 30 seconds
Complete 3 burpees and perform max rep pull ups.
The goal is to complete 100 total pull ups.
*Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups and so on.
Back Squat
Back Squat 5-5-5-5-5
Practice Handstands, HSPU, or Handstand walking
PWOD:
Do 1 or 2 Wendler lifts
Practice Handstands, HSPU, or Handstand walking
Rahoi
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
-Rest 5 min-
Burnout: Tabata Rowing for total calories
