Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
If you want to brave the cold and complete this workout as prescribed, feel free to do so. Otherwise, we'll be subbing 30 box jumps for the run - 24" for the boys, 20" for the girls. If you can't do muscle-ups, sub 3 x pull-ups/dips.
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
We're going to do our best to get everyone through this WOD as prescribed with the row. Don't be upset though if we have to sub in sumo deadlift high pulls...
10-9-8-7-6-5-4-3-2-1 reps of:
Power Cleans (155/105)
Chest to Bar Pullups
Kettlebell Swings (70/55)
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
If you are unable to perform a burpee pull-up, we will modify the workout to 10 rounds of the following for time:
10 burpees
10 pull-ups
"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.
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
Reminder: There are no 7PM classes on Wednesdays and Fridays. We apologize for any inconvenience.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds. We performed a similar workout last Thursday. If you're looking to change it up a bit, we can substitute 1/2 body weight shoulder press for the bench press.
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
