WODs
Leaderboards
Annemarie Pantazis
Bridget Bacon
Brad Lewis
Jon Currence
Paul Calarco
Cathy Baad
Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
Power Cleans, Ball Slams
1 Power Clean (155/105) 5 Ball Slams (30/20) Every 30 seconds for 8 minutes do 1 power clean and 5 slam balls. For every rep not completed, do 1 HSPU as a penalty at the end. This is not a timed workout.
Gym Activity
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Sets 8 Weighted Ring Dips | 0 lbs 8 Weighted Ring Dips | 0 lbs 8 Weighted Ring Dips | 0 lbs -
Sets 8 Bent Over Barbell Rows | 62 lbs 8 Bent Over Barbell Rows | 82 lbs 8 Bent Over Barbell Rows | 82 lbs
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15:00 AMRAP: 10 Box Jumps, 20 in 20 AbMat Sit-ups 10 Pull-ups 20 Kettlebell Swings, 1 pood
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Sets 3 Back Squats | 52 lbs 3 Back Squats | 82 lbs 3 Back Squats | 82 lbs 3 Back Squats | 102 lbs 3 Back Squats | 102 lbs 3 Back Squats | 112 lbs 3 Back Squats | 112 lbs
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3 rounds of: Row, 250 m 30 Walking Lunges 5 Handstand Push-ups 30 Double Unders
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Sets 3 Back Squats | 165 lbs
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3 rounds of: Row, 250 m 30 Walking Lunges 5 Handstand Push-ups 30 Double Unders
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5 Romanian Deadlifts 135 lbs 5 Romanian Deadlifts 155 lbs 5 Romanian Deadlifts 185 lbs 5 Romanian Deadlifts 185 lbs
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Row, 1000 m 50 Thrusters, 45 lbs 30 Pull-ups
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95lb seated press instead of HSPU3 rounds of: Row, 250 m 30 Walking Lunges 5 Handstand Push-ups 30 Double Unders
