3 Rounds For Time
Run 400m
21 #45 Plate Thrusters
12 Pull-Ups
we meet right by the pull-up bars just west of franklin and mississippi 150 meters inside the park.
2 person teams complete for time:
100 # 20 Wall Balls
100 Pull-Ups
1000m Row
100 AbMat Sit-Ups
100 BW Squats
100 GHD Back Ext
100 Push-Ups
Any order. Any # at a time
Max Effort Deadlift 5-5-4-3-3-2-2-1-1
Follow Each Set With 5 25" Box Jumps
(36" If you think you got hops!)
Max Reps (cal), 5 Rounds
60 Seconds Each Round
1 Minute Rest Between Rounds
#65 Barbell Push Press
Row
#53 KB Clean
Max Effort Front Squats
5-5-4-3-3-2-1-1-1
W.O.D. @ 9:30am
West Middle School Track
5151 S. Holly Street
4 Rounds For time:
400m Run
50 BW Squats
50m Farmer's CArry #180
We'll Use A team Format
You will move between stations after a minute's work for 3 rounds. Take a one-minute break between rounds of:
1. Row: (Calories)
2. SDHP: 75 pounds (Reps)
3. #45 Bar Overhead Lunge: (Steps)
4. KTE:(Reps)
5. Wall-ball #20 10 ft target: (Reps)
The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point
Yep We'll Be having A Friday Workout!
Run Or Row 5k For Time
Today is more of a Skill Day
We'll work some deadlift form
Bench Press (And on Ball)
L-Sits
KB Push Press
HSPU
Each Team Of 2 Does The Following For Time:
50 BW Back Squats
50 KTE
3000m Row
50 25" Box Jumps
50 #95 Thrusters
50 #20 Wall Ball
50 #60 Barbell Curl
50 GHD Back Ext
50 Dips
50 Ring Pull-Ups
Go in any order you like
Each team member does not have to do equal work
21-15-9 For Time:
#53 KB Swing
Pull-Ups
18" Vertical Jump
5 Rounds For Time:
Row 500m
30 Push-Ups
14 Rounds For Time:
12 KB #53 Swings
40m Shuttle Run (2 ways)
5 Rounds For Time:
12 #95 Barbell Thrusters
Row 400m
We'll be working on Handstands and Standing Press
**Max Rounds 20 Minutes**
5m Shuttle Run:
7 AbMat Sit-Ups
7 #53 KB Swings
5 Rounds For Time:
BW Squats/#95 SDHP
50/10 Round 1
40/20 Round 2
30/30 Round 3
20/40 Round 4
10/50 Round 5
Gonna Be Sunny, So We'll Be Running 5k
Max Reps+Calories
10 Total 60 Second Rounds
#53 KB Swing
Row
**P.U. & Clean** For Time:
10-9-8-7-6-5-4-3-2-1
Ring Pull-Ups
#135 Hang Clean
For Max Reps:
2 Rounds
(30 Seconds Rest Between Movements)
60 Seconds Each Of:
#135 Back Squats
#40 DB Ball Bench Press
GHD Back Ext
Hollow Rocks
Pull-Ups
#20 Slam Balls
Max Effort Deadlifts
3-3-3-3-3-1-1-1-1-1
**Twenty Second Team Trauma** 2 People compete from each team
Head-to-Head for total reps/cal
2 Rounds of 4 20 Seconds On 20 Seconds Off
20 Seconds Rest between Rounds
#20 Wall Ball
Ring Pull-Ups
Burpee Box Jumps
#53 KB Swing
Row
BW Squats
**For Time**
Row 1000m
Then
100 Spider Push-Ups
100 AB Mat Sit-Ups
100 BW Squats