Core: Barbell Rollouts
50 reps
Break into as many sets as you like.
Strength : Deadlift
3-3-3-3-3
WOD: 5 Rounds
5 Strict HSPU
5 Deadlift 275/185
10 CTB Pull-ups
– after last round perform 25 Burpees
S: 5 Ring Dips, 135/95, Ring Rows
L1: Scaled S-HSPU, 225/155, Regular Pull-Ups
Rx+ : 335/225...
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Sunday Chipper
For 3 total scores...
4 min AMRAP
20 DUs
20 Wallballs (20/14)
20 Squat Cleans (115/75)
20 Box Jumps
20 Back Squats (115/75)
20 Burpees
20 Toes to Bar
REST 1:00 Minute
6 minute AMRAP
20 DUs
20 Wallballs (20/14)
20 Squat Cleans (115/75)
20 Box Jumps
20 Back Squats (115/75)
20 Burpees
20 Toes to Bar
REST 1:00 Minute
8 min AMRAP
20 DUs
20 Wallballs (20/14)
20 Squat Cleans (115/75)
20 Box Jumps
20 Back Squats (115/75)
20 Burpees
20 Toes to...
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Thrusters Partners & Snatch
In Teams of 2:
Run 200m each (relay)
100 Thrusters 75/55
100 Pull-ups
100 Hang Power Snatch
Run 200m each (relay)
Teams of 2, 1 person works at a time. The resting person holds a medball above head. If at ANY time during this workout the ball touches the floor, both athletes must stop and perform 10 burpees. Athletes may only work...
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The Overhead Squat
I know, it sucks. Not many people like it. However, we all need work on it.
Use this time to really nail technique and try to get a nice new 1RM. Take it from the rack.
Don't be put off by the WOD having muscle ups programmed, we basically just programmed the Rx'd first for this day.
Strength:...
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