Squat: 10, 8, 6, 4, 2 (progressively heavier each set)
Pullups: 3 x 10 (use weight if necessary)
On 2:30 time interval 5 rounds of
Sprint 20m forward
Backpedal 20m
8 Kettlebell Swings
8 Clapping Push Ups
Bring in 1.1.11 and see if you can get 1,111 reps total of the following exercises….any way you want it of (ideally done in sets of 11):
Bodyweight Squats
Pushups
V-Ups
Calorie Row
Inverted Row
Time cap of 40 minutes
Read More →
“Cindy”
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
Work up to heavy triple in…
Power Clean
Overhead Press
Back Squat
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Row (start at 1km…drop down 100m each round)
Kettlebell Swings
Pushups
Burpees
Pullups
V-Ups
Lower Body Strength WOD then…
Tabata Fun…each with 2 min rest between
Tabata Row
Tabata Pushups
Tabata Burpees
Tabata V-Ups
Tabata Squat
Lower Body Strength WOD then…
10 Rounds on 3:30 minute interval:
3 Power Cleans
5 Weighted Pullups
7 Overhead Press
11 Double Unders (or 22 Jump Rope Contacts)
Lower Body Strength WOD then…
20 Dumbbell Thrusters 35lb (m) / 25 (w)
Sprint 40 meters
40m Walking Lunges
15 Dumbbell Thrusters 35lb (m) / 25 (w)
Sprint 40 meters
40m Walking Lunges
10 Dumbbell Thrusters 35lb (m) / 25 (w)
Sprint 40 …
Lower Body Strength WOD then…
As many rounds as possible in 15 minutes:
3 Strict Pull Ups
5 DB Push Press @ 50% of body weight
7 Knees to Elbows
“Valarie”
For time 10-9-8-7-6-5-4-3-2-1
Power Cleans w/ 75% bodyweight
Bench Press w/ bodyweight
Squat w/ 125% bodyweight
Pullups
