Author: WodUp

4 Sq/Pull

4

A. Alternating Sets: Front Squat, Pull-Up, Bear Crawl

6 sets, starting a set every 4 minutes, of:
A1. 8 Front Squats (20X1 tempo)
8 Front Squats (20X1 tempo)
6 Front Squats (20X1 tempo)
6 Front Squats (20X1 tempo)
4 Front Squats (20X1 tempo)
4 Front Squats (20X1 tempo)
A2. 8 Pull-Ups (2010 tempo)
8 Pull-Ups (2010 tempo)
6 Pull-Ups (2010 tempo)
6 Pull-Ups (2010 tempo)
4 Pull-Ups (2010 tempo)
4 Pull-Ups (2010 tempo)
A3. Bear Crawl

B. Pull/Squat/Swing

Pull/Squat/Swing
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Kettlebell Swings
20 Air SquatsScoring: Not Scored

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Weightlifting + Medium Aerobic Power

Today's Context

A. Back Squat

Back Squat
Back Squat 5-5-5-5-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

Every 3 minutes, for 15 minutes
*Sets 1-4 – 5 reps @ 75-82%
*Set 5 – Max Reps @ 80%Scoring: Not Scored

B. DL/HPC/FSq/PP

DL/HPC/FSq/PP
Complete as many rounds as possible in 10 mins of:
1 Deadlift, 115/75 lbs
1 Hang Power Clean, 115/75 lbs
1 Front Squat, 115/75 lbs
1 Push Press, 115/75 lbs

Any time the you rest more than 5s/drop the bar perform 5 Burpees.Scoring: Not Scored

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Functional BodyBuidlig + Medium Aerobic Power

Today's Context

A. bentover row/PullU/FCarry

bentover row/PullU/FCarry
Every 2 mins for 24 mins, alternating between:

Station 1 – Bentover row x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 120 MetersScoring: Not Scored

B. Burpees,Lunges,DU

Burpees,Lunges,DU
Complete as many rounds as possible in 12 mins of:
10 Burpees
Walking Lunge, 30 m
30 Double UndersScoring: Not Scored

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Mixed Aerobic Endurance

Today's Context

A. Rope Climb/HS/Hollow

Rope Climb/HS/Hollow
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Hollow Hold – 1 minScoring: Not Scored

B. Row/KB Swing/HSPU

Row/KB Swing/HSPU
Every 4 mins x 5 (for 20 mins) do:
15 Heavy Strict Press/Handstand Push-ups
30 Kettlebell Swings
Row 250 m/Run 200m/Bike 500mScoring: Not Scored

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Weightlifting + Medium Aerobic Power

Today's Context

A. Snatches

Snatches
3 Snatches

Every 3 mins for 15 mins.

1.1.1, rest 5-7 seconds between singlesScoring: Not Scored

B. MMaker/CossackSq

MMaker/CossackSq
Complete as many rounds as possible in 10 mins of:
5 Dumbbell Man Makers
10 Alternating Cossack SquatsScoring: Not Scored

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Functional Body Building + Short Aerobic Power

Today's Context

A. FSquat/RRow/WBCrawl

FSquat/RRow/WBCrawl
4 Rounds. Every 2min.(24min)
S1. Front Squat x 8-10 reps @ 30X1
S2. Supine Ring Rows x 10-12 reps @ 2111
S3. Weigthed BearCrawl x30mScoring: Not Scored

B. Ball Run,KB Swing

Ball Run,KB Swing
3 rounds for time of:
Ball Run, 400 m
30 Kettlebell Swings

Scoring: Not Scored

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A. Coach's Special

Coach's Special
Coach's SpecialScoring: Not Scored

B. Partner Chipper

Partner Chipper
Complete as many rounds as possible in 30 mins of:
50 Double Unders
40 Kettlebell Swings, 24/16 kg
30 Slamballs, 20/14 lbs
20 Box Jumps, 24/20 in
10 Toes-to-bars

In teams of two, alternating movements throughout.
Scoring: Not Scored

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Weightlifting + Medium Aerobic Power

Today's Context

A. Snatch

Snatch
1 High Hang Snatch + Hang Snatch, pick load

Every 2 mins for 16 mins.

Build over the course of the eight sets.Scoring: Not Scored

B. WallBall/DBSnatch/V-Ups

WallBall/DBSnatch/V-Ups
Complete as many rounds as possible in 12 mins of:
15 Wall Balls, pick load
10 One Arm Alternating Dumbbell Snatches, pick load
10 V-UpsScoring: Not Scored

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