Category: WODUP

A. Turkish Get-Up 4 x 4

Within 10 minutes:
Turkish Get-Up
– 4 sets of 4 reps
Rest as needed

B. Alternating Sets: Shoulder Press, Prowler Push

4 sets of:
B1. 6 Shoulder PressesRest as neededB2. Prowler PushPerform every 2.00Start a set every 90 seconds

C. 12 minute AMRAP of Bumper Plate Hip Thrusts, AbMat Sit-Ups, and Double-Unders

As Many Rounds and Reps as possible in 12 minutes:
– 20 Bumper Plate Hip Thrusts
– 25 AbMat Sit-Ups
– 30 Double-Unders

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A. Alternating Sets: Weighted Pull-Up, Back Squat

6 sets, starting a set every 2 minutes, of:
A1. 6 Weighted Pull-Ups (2011 tempo)
6 Weighted Pull-Ups (2011 tempo)
4 Weighted Pull-Ups (2011 tempo)
4 Weighted Pull-Ups (2011 tempo)
2 Weighted Pull-Ups (2011 tempo)
2 Weighted Pull-Ups (2011 tempo)
A2. 6 Back Squats
6 Back Squats
4 Back Squats
4 Back Squats
2 Back Squats
2 Back Squats

B.

As Many Rounds and Reps as possible in 10 minutes:
– 20 Kettlebell Swings
– 12 Push Presses
– 10 Front Squats

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A. Alternating Sets: Dumbbell Flat Bench Press, Romanian Deadlift

5 sets, for quality, of:
A1. 8 Dumbbell Flat Bench PressesA2. 6 Romanian Deadlifts

B.

4 Rounds for Time:
– Run with Medball 200 meters
– 15 Ball Slams
– 8 Pull-Ups

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A. Turkish Get-Up 4 x 4

Within 10 minutes:
Turkish Get-Up
– 4 sets of 4 reps
Rest as needed

B. Alternating Sets: Bent-Over Barbell Row, Prowler Push

4 sets of:
B1. 6 Bent-Over Barbell RowsRest as neededB2. Prowler PushPerform every 2.00Start a set every 90 seconds

C.

As Many Rounds and Reps as possible in 10 minutes:
– Bear Crawl 15 meters
– 10 Push Presses
– 10 Front Squats

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A.

As Many Rounds and Reps as possible in 30 minutes:
– 10 Burpees
– 30 Air Squats
– Run 400 meters
– 20 Box Jumps
– 40 Mountain Climbers
– Run 400 meters
– 20 Wall Ball Shots
– 20 Close Grip Push-Ups
– Run 400 meters
– 10 Pull-Ups
– 20 Kettlebell Swings
– Run 400 meters

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A. Alternating Sets: Weighted Pull-Up, Back Squat

6 sets, starting a set every 2 minutes, of:
A1. 4 Weighted Pull-Ups (2011 tempo)A2. 6 Back Squats
6 Back Squats
6 Back Squats
4 Back Squats
4 Back Squats
4 Back Squats

B.

As Many Rounds and Reps as possible in 12 minutes:
– Run 400 meters
– 20 Ball Slams
– 6 Weighted Pull-Ups

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A. Alternating Sets: Barbell Bench Press, Dumbbell One-Arm Bent-Over Row

5 sets, for quality, of:
A1. 8 Barbell Bench PressesA2. 6 Dumbbell One-Arm Bent-Over Rows

B.

Momo
10-1
Deadlift (Medium Weight/50% 1RM)
1-10
BurpeesScoring: Not Scored

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A. Hang Snatch High Pull 4 x 5

Within 4 minutes:
Hang Snatch High Pull
– 4 sets of 5 reps
Rest as needed

B. Hang Power Snatch 5 x 3

Within 10 minutes:
Hang Power Snatch
– 5 sets of 3 reps
Rest as needed

C.

4 Rounds for Time:
– 20 Dumbbell Snatches
– 16 Dumbbell One-Arm Overhead Walking Lunge Steps
– 12 Push-Ups

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A.

For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots @ 20/14 lbs
– Hang Power Clean @ 75/55 lbs
– Box Jump 20 inches
– Push Press @ 75/55 lbs
– Burpee
Rest 1 minute between each round

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A. Turkish Get-Up 4 x 4

Within 10 minutes:
Turkish Get-Up
– 4 sets of 4 reps
Rest as needed

B. Alternating Sets: Shoulder Press, Prowler Push

4 sets of:
B1. 6 Shoulder PressesRest as neededB2. Prowler PushPerform every 2.00Start a set every 90 seconds

C. 50-40-30-20-10 Double-Unders and Sit-Ups

50-40-30-20-10 Reps for Time:
– Double-Under
– Sit-Up

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