10min AMRAP:
-5 Sumo-Deads
-10 Barbell Push-Ups
-5 Deads 275/185 RX+315/215 MRX 205/135
-10 T2B or 10 GHD Sit-Ups
-5 Over Bar Burpees
10min AMRAP:
-5 Sumo-Deads
-10 Barbell Push-Ups
-5 Deads 275/185 RX+315/215 MRX 205/135
-10 T2B or 10 GHD Sit-Ups
-5 Over Bar Burpees
Power Snatch: 1@165, 1@165, 1@165, 1@165, 1@165
Halt Clean (2-3sec pause just above ground): 1@245, 1@245, 1@255, 1@255, 1@275
WOD Rx: 1 round + 23 reps
Bench and Bar Dips
10@225#
10 Dips
5@275#
10 Dips
10@245#
10 Dips
3@295#
10 Dips
WOD RX+
4 Rounds plus 1 Regular DL
Bench 10-5-10-5@65-75-65-75
Bar Dips w/green band
WOD MRx (w/GHD) 3rds + 3 Sumo DL
Bench
10@165
5@195
10@195
5@215
Dips
4 sets of 10
Wod RX w/ t2b
5+5 regular deadlifts
strength & conditioning
bench/dips
KBs
WB shots
….horrible
WOD Mrx (GHD in place of T2B)
4 rds + 4 GHD’s
fun class – thanks breck!
Bench
10@85
5@95
10@90
5@105
WOD W/ 135, GHD’s
3 rds + 3 BB pushups
Bench and Bar Dips
10@ 185 5@205 10@185 4/5@205
10 dips in between sets
Wod RX+ W/GHD sit-ups
6 Rounds Even
All unbroken
Fun workout
Bench/ 8 ring dips
10 @ 85
5 @ 105
10 @ 95
1 @ 115
Wod rx
4 + 15 reps
Bench
10@135
5@185
10@135
5@185
WOD W/ 225, GHD’s
4 rds + 1
Bench Press & Strict Bar Dips (alt E2MOM)
10 BP@185#
15 Dips
5 BP@225#
15 Dips
8 BP@205#
15 Dips
3 BP@225#
15 Dips
WOD
As Rx’d with T2B
Everything unbroken
Rounds=5+5 T2B
Strength:
Bench
10@135
5@185
10&135
2&185
Bar Dips
10 strict
10 strict
10 with kip
7 with kip
WOD W/ 225#, T2B
3+6T2B
Strength:
10 BP @185# / 10 Ring dips
5 BP @215# / 10 Bar dips
10 BP @205# / 10 Ring dips
4 BP @235# / 10 Bar dips
WOD w/ 265# & T2B
5 rounds + 15 reps (10 BB PU’s)
Bench with 10 strict bar dips between sets:
10@165
5@195
5@185
5@185
Modified WOD: 225# barbell and GHDs
4+10