DL Strength 5-5-5-5-5 (Increasing load)

W.O.D.

7 min AMRAP

- 15 DL (135/185)

- 15 BJ (20/24)

- 15 Pull Ups

     

W.O.D.

5 min AMRAP: - 1 Rope Climb (Scale: 3 anchored) - 10 V-Ups

1 min rest THEN

5 min AMRAP: - 20 KB Swing (RX: 35/53, Comp: 53/70) - 10 Alt Pistols (Scale: 30 air squats)

1 min rest THEN

5 min AMRAP: - 20 WB (14/20) Comp ladies to 10’ line - 10 HR Push Up

1 min rest THEN

5 min AMRAP: - 20 Cal Row - 10 Thrusters (Rx: 70/100)

     

W.O.D.

14 min AMRAP:

- 1 HR/rig touch Burpee

- 1 Pull up

- 1 T2B

- 2 HR/rig touch Burpee

- 2 Pull up

- 2 T2B

- 3 HR/rig touch Burpee

- 3 Pull up

- 3 T2B

Go as far as you can go!

Front Squat: 5-5-5-5-5

[caption id="attachment_6381" align="alignright" width="225"] Team "Muscles & Mascara" tackle Tough Mudder in September 2014[/caption]

W.O.D.

TABATA: :20 on/:10 off x8

- Front Squat: 55/75

                         

4 sets of max rep strict ring dips (2 min rest)

W.O.D.

For Time:

- 20 Snatch 65/95

- 15 BJ 20/24

- 15 Snatch 95/135

- 15 BJ 20/24

- 10 Snatch 115/165

- 15 BJ 20/24

WOD: If you cannot perform all 3 loads as Rx, the scale will to be climb as high as you can with the Rx loads, and finish the WOD at that same weight.

   

4 sets of max rep strict pull ups (2 min rest)

W.O.D.

4 RFT:

- 10 C&J (105/155)

- 200m Run

W.O.D.

2 Rounds of 2 min max rep 1 min Rest.

- Calorie Row

1 min Rest

- Rope Climb

1 min Rest

- Alternating Pistol

1 min Rest

- HSPU

1 min Rest

     

W.O.D.

21-15-9:

- Wall Ball (14/20) *Ladies comp to the 10' LIne

- S2OH (75/115)

- Sumo Dead Lift High Pull (75/115)

 

Partner WOD

For Time:

3 Mile Run (I go/You go, 400’s only)

W.O.D.

20 min AMRAP:

- 9 T2B

- 12 Snatch (55/75)

- 15 Box Jump (20/24)

*If you have Ring MU’s, you will be doing them in this WOD.  This will be explained in class.

 

15 min to find 1RM Dead Lift 15 min to find 1RM Back Squat

W.O.D.

5 min AMRAP:

- Squat Clean (110/165)

30 Dead Lifts in as few sets as possible (205/315)

W.O.D.

For Time:

- 40 Thruster 65/95

- 60 KB Sumo Dead Lift High Pull 35/53

- 800 meter Run

       

W.O.D.

[caption id="attachment_6122" align="alignright" width="300"] Philip Myhre using his fitness by doing pull-ups while waiting for rides at DisneyLand[/caption]

14 min AMRAP:

- 5 Bar Muscle Up (Scale: 15 pull ups)

- 20 T2B

- 35 Wall Ball (14/20)

W.O.D.

[caption id="attachment_6116" align="alignright" width="300"] Jordan Warren winning Firefighter Throwdown 2015 Snatch Ladder. Photo Credit Firefighter Throwdown. All Rights Reserved[/caption]

5 RFT:

- 3 Squat Clean (125/185)

- 4 Front Squats (125/185)

- 5 Bar Facing Burpees

                     

W.O.D.

Chipper:

- 75 Calorie Row

- 150 Double Unders (Scale: 300 singles)

- 75 Ab Mat Sit Ups

- 50 Box Jump (20/24)