Category: WODUP

A. PRE – STRENGTH

3 Rounds :
12 Shoulder Taps
10 Elbow Up and Down
8 Push Up

Rest 1 MinsScoring: Not Scored

B. STRENGTH

On the 2:00 Mins :
-BENCH PRESS
10-8-6-4-2 <– ScoreScoring: Not Scored

C. WOD

3 Rounds For Time :
80 Double Unders
20 DB Floor Press (50/35)
12 Kneeling Jump Ups / SQ Jumps

https://www.youtube.com/watch?v=RfgCxcQkYLIScoring: Not Scored

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A. PRE – STRENGTH

10/10 One Kettlebell Single Leg Deadlift
10/10 Bird Dog

rest 1 Min/ 3 SetsScoring: Not Scored

B. STRENGTH

Deadlift :
Build to Heavy Set of 5

Then…

5×3 @ 75% of 1 RM (rep x sets)Scoring: Not Scored

C. WOD

5 Rounds For Time :
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)

CASH-OUT : 400 meter Run or 24/18 cal Bike or 500/400 meter RowScoring: Not Scored

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A. CORE

3 Rounds :
10/10 One-DB Plank Row
1R. One-DB OH WalkScoring: Not Scored

B. STRENGTH

On the 1:30 Mins x 6
– 3 Push Press

*Score = Heaviest LoadScoring: Not Scored

C. “SPIRAL STAIRCASE” [SWEAT]

AMRAP 12:
2 Push Press (65/45)
8 Front Rack Step Back Lunges
4 Push Press (65/45)
8 Front Rack Step Back Lunges
6 Push Press (65/45)
8 Front Rack Step Back Lunges
…
Add 2 Push Press Each Round

[Kilos = 29/20]

*Score = Rounds + RepsScoring: Not Scored

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A. PRE – STRENGTH

10 Pause Back Squat (Hold 3 secs)
rest 1 min/ 2 setsScoring: Not Scored

B. STRENGTH

Back Squat :
Build to Heavy Set of 8

Then…

8×3 @ 65% of 1 RM (rep x sets)Scoring: Not Scored

C. WOD

For time :
1000m Row or 60/48cal Bike

-then-
21-15-9
Russian Kettlebell Swings (32/24)
BurpeesScoring: Not Scored

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A. Clean Complex :

Build to a Heavy Complex: (10 Mins)
1 Clean-grip Deadlift + 1 Clean Pull + 1 Power Clean

*Score = Heaviest LoadScoring: Not Scored

B. WOD

AMRAP 10 :
16 Box Jump Over
8 Hang Power Clean (115/75)Scoring: Not Scored

C. After WOD

400 Meter Medball Run (14/10)Scoring: Not Scored

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A. Gymnastic Skill

-The Strict Handstand Push-Up

https://www.youtube.com/watch?v=0wDEO6shVjcScoring: Not Scored

B. Core Body

20 sec On/ 10 sec off x 3
– Front Plank
– Side Plank (R)
– Side Plank (L)Scoring: Not Scored

C. “PUSH PULL”

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Pull-Ups

1-2-3-4-5-6-7-8-9-10 reps of:
Strict Handstand Push-UpsScoring: Not Scored

D. After WOD

AMRAP 3 :
Max distance(Rounds) Bear CrawlScoring: Not Scored

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A. JUMP 3 ROUNDS

On the 1:00 :
Max Single Unders
rest 1 min / 3 Rounds

*Score : Total Rep Round 1/2/3Scoring: Not Scored

B. STRENGTH

Build to Heavy Complex : : (Time cap : 10 Mins)
1 Snatch High Pull + 1 Power Snatch + 1 OHSQScoring: Not Scored

C. “OPEN 11.1”

AMRAP in 10 minutes
30 Double-Unders
15 Power Snatches (75/55 lb)Scoring: Not Scored

D. After Wokrout

For Time :
800 Meter RunScoring: Not Scored

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A. BUILD MUSCLE

12 Double Dumbbell Dead Bug Floor Press
8 Lying Tricep Extensions

Rest 1 Min/ 3 Sets/ Same Weight

https://www.youtube.com/watch?v=rIg-CEDW6BgScoring: Not Scored

B. STRENGTH

Bench Press :

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5Scoring: Not Scored

C. METCON

AMRAP 12 MINS :
8 Burpees
10 Single DB Clean (Alt.) , (Total)
1 R. Single DB Walking Lunges (*Score = Weight/Round+Rep)

Rest 3 Mins

Then…

For Time :
200 Meter Double Dumbbell Farmer Carry (**Score = Weight/Time)Scoring: Not Scored

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A. BUILD MUSCLE

5 Press Up
5 Bent- Over Row
5 Strict Press
5 Bicep Curl
5 Back SQ

Rest 1 Min/ 3 Sets / Same WScoring: Not Scored

B. STRENGTH

Build to Heavy Complex :
On the 2 Mins x 5 Sets
5 Push Press + 5 Push Jerk

*Score = Heaviest Load (Last)Scoring: Not Scored

C. Lil Cindy

For Time :

400M Run

5 Rounds Cindy (5 Pull ups, 10 Push ups, 15 Air SQ)

400M RunScoring: Not Scored

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A. STRENGTH

Back Squat :
Build to Heavy Set of 10

Then…

1×10 @ 90% of Heavy 10 (Score)
1×10 @ 80% of Heavy 10Scoring: Not Scored

B. Workout of the Day (WOD)

21-15-9-15-21
Back SQ (65% BW)
AbMat Sit-upsScoring: Not Scored

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