5 rounds for Time
5 Dumbbell Thrusters (40lb ea)
5 Strict Pull-Up/Chin-Up (alternate each set)
5 Burpees
WOD:
5 rounds for Time 5 Dumbbell Thrusters (40lb ea) 5 Strict Pull-Up/Chin-Up (alternate each set) 5 Burpees
3 Comments
WOD: From Crossfit Football
On the Minute Every Minute 15 minutes 2 Power Cleans (as heavy as possible) 10 Double Unders *Penalty: Any minute not completed, finish just that rounds reps in the next minute and rest for the remainder or that minute. At the end, complete 5 burpee box jumps for each round failed Post weight used and number of penalties Another trial WOD at a gym i'm thinking about. It was fun and a very different challenge
WOD 5 rounds: 16 Body Weight rows (we used thick rope hung from pull up bars but rings or a bar are fine) 8 Burpees -rest 5 minutes- 5 rounds: Farmers Carry w/ KB (go up in weight each round) - 50 ft 50 Double unders or 100 singles WOD: Front Rack Blast
For Weight/form but do not rest until all is complete 3 Sets: 5 Overhead Press (Pick weight...I will likely do 85lb) 5 Push press - add 10lb 5 Thruster - add 10lb 5 Push Jerk - add 10lb 5 Front Squat - add 10lb 5 Burpees 3min rest ***Choose a weight that will be challenging but you should be able to complete all reps (not easily). In between movements, rack the weight, put on added weight, take a breath and GO..it is a max 10-15s rest, this is supposed to blast your shoulders/legs. In other works, why don't you go take 8 5-lb plates so you can just slap them on quickly **Feel free to add to your starting weight in Rd2/3 if it is too light *NOTE: This is kind of an experiment. I had a WOD stolen that I wanted to do but I hurt my hip in BBall last night so I cut out running/jumping. WOD: From Littleton
3 Rounds: 10 Burpees2Lateral Jump (24") 12 KB Snatch (45lb) -then- 3 Rounds: 10 Back Squats (135lb) 12 Deadlift (135lb) (use same bar) Post Total Time Scale as appropriate for you *NOTES: Do all 3 rounds of the first Couplet before moving to the next couplet. -Burpee 2 Lateral Jump means do a burpee and then jump sideways OVER a 24" box/bench/whatever -KB Snatch is one-arm, choose any arm and switch whenever you want..do all 36 on one arm if you want -Squats and Deadlift - Use the same bar..don't care if you always start off the ground or rack it for back squats and then drop it to do the deads. WOD: Slightly modified from OneWorld
Complete 25-20-15-10-5 reps for time of: Box Jump (24") KB Swing (45lb) KB Goblet Squat (45lb) Choose: Run 100m -or- 30 double Unders -or- 7 Burpees NOTES: Feel free to use a DB instead of a KB...scale as needed Also, the workout calls for the 100m run but I can't do taht at my gym so I arbitrarily made up some other items and the conversions may not be fair...too bad. I will likely do double unders WOD: Adapted from CrossFit Football "Quarter gone bad
Five rounds for total reps of: Thrusters 95 lbs, 15 seconds Rest 45 Seconds Pull Ups & Push Ups*, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 Seconds *NOTES: Pull Ups & Push Ups - I am going to do both within the same 15 seconds...basically I am going to do pull ups to failure, then push ups to failure, and if I still have time i'll go back to pull ups, then back to push ups..etc...always starting with pull ups Wendler Week 2/Day 3:
Deadlift 3 Reps @ 70% max (180lb) 3 Reps @ 80% max (210lb) AMRAP @ 90% max (235lb) -then- WOD: 10-9-8-7-6....1 Deadlift (185lb) KB Swing (45lb) Sit Up Burpees Wendler Week 2/Day 1:
Squat 3 Reps @ 70% max (160lb) 3 Reps @ 80% max (185lb) AMRAP @ 90% max (205lb) WOD 30 Burpees 20 Russian KB Swings(85lb) 10 Wghtd Step ups Each leg (Box at mid-thigh)(45/35 Bumpers) 5 Dead Hang Pull ups 15 Burpees 10 Russian KB Swings 5 Wghtd Step ups Each leg 2 Dead hang Pullups *NOTES: Likely we have to use a dumbbell as we don't have 85lb KBs. This is a Russian Swing so go to about shoulder height Weighted Step Up is just what it sounds like, step up onto a box with a bar on your shoulders Wendler Week 1/Day 1:
Squat 5 Reps @ 65% max (150lb) 5 Reps @ 75% max (170lb) AMRAP @ 85% max (195lb) WOD: From Littleton 5 Rounds: 10 Burpee-to-Box Jumps (24/20) 10 Power Cleans(135/93) Scale 1: (105/73) Scale 2: (80/57) (20/16) I will be using scale 1 to make it less strength based |