**BW BP & Max Pull-Ups** Three Rounds For Total Reps:
Max Reps BW Bench Press
Pull-Ups
Start P/U within 30 seconds after BP
Rest As Needed Between Rounds
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Deck Of Cards
This one is "FUN"!
**Wash Park 10:00am** 10 Rounds For Time:
Run 200m
25 BW Squats
**Rest Day** Resting up today for Saturday's workout in Washington Park 10:00 am
Max Effort Back Squat 5-5-5-5-5
**10 Rounds For Time"**
10 #53 American KB Swings
10 Pull-Ups
Run 200m
We'll be Working On:
Front Squats
Hang/Power/Squat Cleans
5 Rounds, Max Reps
60 Seconds Each Exercise
Rest 1 Minute Between Rounds
#20 Wall Ball
#20 Slam Ball
GHD Back Extension
L-Pull-Ups
Wall Sit, No Wall
(Subtract Every Second < 60)
For Time:
50 Pull-Ups
Run 150m
50 Park Bench Jumps
Run 250m
100 BW Squats
Run 200m
50 Push-Ups
Run 200m
50 Lunge Steps
Run 400m
It's a rest day today
Saturday's WOD @ Washington Park
be There At 2:00 pm!
4 Forward Lunge Steps, 4 Backwards
5 #165 Deadlift
Row 200m
Max Rounds In 20 Minutes
Keep Perfect Form on The Deadlifts!
We'll be at Bible Park Tonight
Park in Lot South Off Yale 3 Blocks West Of Quebec
8 Rounds For Time:
12 #53 KB Swings
Run 200m
We'll be working on:
Muscle-Ups
Handstands
Weighted Pull-Ups
If you really feel the urge to grunt and snort...
For Time:
100 #20 Wall Ball
100 #20 Slamball
Consectutively
How Fast Can You Do:
100 BW Squats
1000m Row
100 Push-Ups
Consectutively
This is where we'll talk about our Zone Diet "Adventures"
20 Minutes For Max Reps Of:
5m Shuttle Run 4 Legs
6 BW Turkish Get-Ups
7 #53 Overhead KB Swings
5 Rounds For Time
12 L-Pull-Ups
8 #35 Db Man-Makers
We'll be running a 5k for time
We'll be working on: muscle-ups
handstands
hand stand push-ups
l-sits
Each 2-Person Team Must Complete:
100 Double Unders
2000m Row
100 GHD Sit-Ups
100 #20 Wall Ball
100 Pull-Ups
For Time
Only 1 Person Works At A Time
We'll be working on CFT Elements
Heavy Singles Of:
Standing Press
Back Squat
Deadlift
Push Press and HSPU too!
Each Round Is 50 Of Either:
Box Jump Burpees
AbMat Sit-Ups
Push-Ups
#53 KB Swings
#20 Slam Ball
Row 1000m
Pull-Ups
Complete Each Movement In
Seven 5 Minute Rounds
Rest the remainder of the round
Once specified work is completed
Score = Total Work Time
Max Effort Back Squats 3-3-3-3-3-3
4-3-2-1-1-1-1-1 Max Effort Barbell Thrusters
Warm Up Those Shoulders!
Row For Total Time:
600m-500m-400m
300m-200m-100m
Rest 5-4-3-2-1 Minutes Between Rounds
Think Of The 3 Exercises You
Absolutely Hate The Most!?
We'll Be Turning Those 3 Into
Your Very Own Workout Of The Day!
In Time You'll Learn To Love'Em!
5:30 pmFor Time:
10-9-8-7-6-5-4-3-2-1
#30 Dumbbell Man-Makers
AbMat Sit-Ups
20 Seconds On / 10 Seconds Off
8 Rounds Each Alternating Duo Of:
GHD back Ext / GHD Sit-Ups
Pull-Ups / #75 Thrusters
Row / Push-Ups
BW Squats / #25 Dumbbell Press
#20 Slam Ball / #20 Wall Ball