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Core:These could be broken up into any combination in order to get them done. We chose two rounds of 25.50 GHD Sit-ups, 15 lbs 50 Back Extensions, 15 lbs 50 Seated Russian Twists, 15 lbs -
Arms on fire WOD! HAHAHAHAAMReps in 10 mins: 10 Kettlebell Swings, 35 lbs | reps 10 Goblet Lunges, 35 lbs | reps 10 Deadlifts, 95 lbs | reps
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Endurance Warm Up1 Run, 200 m 1 Rope Climb 10 Air Squats 2 Handstand Push-ups 1 Run, 200 m 1 Rope Climb 10 Air Squats 2 Handstand Push-ups 1 Run, 200 m 1 Rope Climb 10 Air Squats 2 Handstand Push-ups
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We could have went 85% instead of 80%. Really worked hard and squeezing my gluts to engage my hamstrings and popping my hip at the top.Sets 5 Back Squats | 150 lbs 5 Back Squats | 150 lbs 5 Back Squats | 150 lbs 5 Back Squats | 150 lbs 5 Back Squats | 150 lbs
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Endurance not meant to be timed5 rounds of: 10 10 Meter Shuttle Runs 10 Wall Ball Sit-ups, 14 lbs 30 Double Unders
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These are meant to be unbroken on each set and it's just a core work out not timed.5 rounds of: 5 Strict Pull-ups 5 Wall Balls 10 Back Extensions (Ghd)s 10 GHD Sit-ups
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Every 1 min for 15 mins: 1 Power Snatch, 65 lbs 1 Hang Snatch, 65 lbs 1 Overhead Squat, 65 lbs 3 Box Jump (30 in.)s
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Two missed HSPU so had to no rep myself21-15-9 reps of: Deadlift, 155 lbs Handstand Push Up
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Did this at 115# about destroyed me with the push jerks.10 Push Jerks 115 lbs 1 Power Clean 115 lbs 9 Push Jerks 115 lbs 2 Power Cleans 115 lbs 8 Push Jerks 115 lbs 3 Power Cleans 115 lbs 7 Push Jerks 115 lbs 4 Power Cleans 115 lbs 6 Push Jerks 115 lbs 5 Power Cleans 115 lbs 5 Push Jerks 115 lbs 6 Power Cleans 115 lbs 4 Push Jerks 115 lbs 7 Power Cleans 115 lbs 3 Push Jerks 115 lbs 8 Power Cleans 115 lbs 2 Push Jerks 115 lbs 9 Power Cleans 115 lbs 1 Push Jerk 115 lbs 10 Power Cleans 115 lbs
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The cleans and lunges got tiring after the first couple of rounds. I did rope climbs based on masters standards, feet on ground to start and no dropping off the rope. The shuttle runs just keep you gassed! Durability after the WOD was 50 one armed kettlebell sit ups and 30 reverse hypers AHAP used a 12 pound ball. Thanks Mary for indulging in my insanity!8 rounds of: 6 Sandbag Clean & Lunge (R/L)s 40 lbs 50 m Sandbag Shuttle Runs 40 lbs 1 Rope Climb 50 m Sandbag Shuttle Runs 40 lbs plus a partial round of: 3 Sandbag Clean & Lunge (R/L)s 40 lbs 50 m Sandbag Shuttle Runs 40 lbs 0 Rope Climbs 50 m Sandbag Shuttle Runs 40 lbs
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Used the 30" box.3 rounds of: 250 m Rows 15 Box Jump (30 in.)s
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I did 6 round but on the last two at 115 I only got two over my head but they were strong!3 Push Presses 95 lbs 3 Push Presses 100 lbs 3 Push Presses 105 lbs 3 Push Presses 110 lbs 2 Push Presses 115 lbs
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I think I may have still been a little tired from the weekend. My push ups sucked!10 Pull-ups 10 Pull-ups 10 Pull-ups 10 Pull-ups 10 Pull-ups 10 Pull-ups 10 Pull-ups 10 Pull-ups 10 Push-ups 10 Push-ups 10 Push-ups 10 Push-ups 9 Push-ups 9 Push-ups 9 Push-ups 9 Push-ups 15 AbMat Sit-ups 15 AbMat Sit-ups 15 AbMat Sit-ups 15 AbMat Sit-ups 15 AbMat Sit-ups 15 AbMat Sit-ups 15 AbMat Sit-ups 15 AbMat Sit-ups 15 Air Squats 15 Air Squats 16 Air Squats 17 Air Squats 17 Air Squats 17 Air Squats 17 Air Squats 18 Air Squats
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I loved this WOD! Right up my alley!Never quit moving it was fabulous. 5 must be my magig number :-) Thanks Nicole for counting my rounds cause I just quit after the second round...10 rounds of: 5 Pull-ups 5 Push-ups 5 Air Squats 5 GHD Sit-ups 5 Hip Extensions
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I should have done more pull ups I had almost 8 seconds of rest on every round. I gamed that one way to much! Though by the end I couldn't breath stupid allergies!6 20 in Burpee Box Jump Overs 6 0.508 m Pull-ups 5 20 in Burpee Box Jump Overs 7 0.508 m Pull-ups 5 20 in Burpee Box Jump Overs 7 0.508 m Pull-ups 5 20 in Burpee Box Jump Overs 7 0.508 m Pull-ups 5 20 in Burpee Box Jump Overs 7 0.508 m Pull-ups 5 20 in Burpee Box Jump Overs 7 0.508 m Pull-ups 5 20 in Burpee Box Jump Overs 7 0.508 m Pull-ups 5 20 in Burpee Box Jump Overs 7 0.508 m Pull-ups
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