Friday 180629
“Funky Fours”
4min AMRAP:
-4 Double PU Burpees (jump on to a wt plate)
-8 Prisoner Air Squats (interlock fingers behind head)
Rest 2min
4min AMRAP:
-Row or A Bike for Cals
Rest 2min
4min AMRAP:
-8 Deadlifts BW / 75% BW
-8 Step-Ups 24/20″
Rest 2min
4min AMRAP:
-4 R Arm Turkish Get Up Complexes
-4 L Arm Turkish Get Up Complexes
KBs or DBs 35/20 RX+ 55/35lbs MRX 25/10
*Complex 1rep = start from standing, go down via TGU to lying press of KB, to standing via TGU to 1 arm KB OHS*
4min AMRAP:
-4 Double PU Burpees (jump on to a wt plate)
-8 Prisoner Air Squats (interlock fingers behind head)
Rest 2min
4min AMRAP:
-Row or A Bike for Cals
Rest 2min
4min AMRAP:
-8 Deadlifts BW / 75% BW
-8 Step-Ups 24/20″
Rest 2min
4min AMRAP:
-4 R Arm Turkish Get Up Complexes
-4 L Arm Turkish Get Up Complexes
KBs or DBs 35/20 RX+ 55/35lbs MRX 25/10
*Complex 1rep = start from standing, go down via TGU to lying press of KB, to standing via TGU to 1 arm KB OHS*
Athletes choice on order of AMRAPs.
WOD Rx:
1) 4 rounds + 2 Deadlifts @185 (alternated legs each round)
2) 4 rounds + 1 Double PU Burpee (45# & 25# Plates)
3) 2 Right Arm TGU Complexes
4) 57 Cal Bike
4 min AMRAPs
1st- TGU + OHS w/ 20# KB- 1 rd+ 6 reps
2nd- 8 DL (115#), 8 step-ups- 4rds+ 8 DL
3rd- 4 Double PU burp, 8 prisoner air sq- 4 rds + 3 PU
4th- 54 cal
1: Turkish get ups MRx (10#) = 1rd + 4 rt arm & 2 left arm
2: DL/box step Rx (110#, 20”) = 4 rds + 5 step ups
3: dbl up burpee/squat = 4 rds + 1 burpee
4: row for cal = 45
TGIF!!
Bike for cals – 78 cals
Dub PU burpees / squats – 6 rds (72 reps)
Deads / step ups – 5 rds (80 reps)
Turkish get ups – 1.5 rds (12 reps)
Total – 242 reps
WOD RX
DL & Step-ups – 5 rounds + 1
Dbl PU Burpee/squats – 4 rounds + 3
TGU – 4 reps (should have done a lighter load)
Cal row – 57
2 rds (4 each side x2) TGU 35#
7 rds + 5 stepsups 195# dlift
8 rds + 1 squat
81 Cal’s on bike
TGU=1 round plus 4 on right side
DL & Step Ups=5 rounds (225#)
Double PU/Burpee & Air Squats=5 rounds plus 4 double PU/burpees
Row=68 calories
Backyard Wod
25 cal bike
25 ttb
25 wallball
50 walking lunges with 45# in front rack
2 rds
16:20
TGU: 2 rounds + 1 rep
DL & Step Ups: 4 rounds + 10 reps (205#)
Double PU/Burpee & Air Squats: 5 rounds + 1 rep
Row: 70 calories
1. Row -92 cals
2. TGU-7/8 of 1 round (back was not having the TGU)
3. Step-up/DL -5 even (DL@50%)
4. Burpee/Squat – 5 even
For Time:
-1.5km A Bike
-30 Pull-Ups
-30 KBS (55#)
Rest 2min
-400m Row
-20 Pull-Ups
-20 KBS
Rest 1min
-200m Row
-10 Pull-Ups
-10 KBS
13:45-3:00=10:45
@ 17:00
4min AMRAP:
-4 Double PU Burpees (jump on to a 45# plate)
-8 Prisoner Air Squats (interlock fingers behind head)
Rest 2min
4min AMRAP:
-Row or A Bike for Cals
Rest 2min
4min AMRAP:
-8 Deadlifts BW / 75% BW
-8 Step-Ups 24/20″
Rest 2min
4min AMRAP:
-Power cleans (135#)
5 rounds
53 cal A bike
3 rounds
31 reps
Wod RX
1, TGU 1+6= 14 reps
2. Burpee squats 7 rounds = 84 reps
3. DL step ups 5+8DL = 89 reps
4. Row 72 cals
Total reps = 259
WOD rx’d w/85#DL(75%BW)
TGU: 2rds+1 complex on right arm=17 reps
DL/step ups: 7rds+4 step ups=124
Burpee/squats=7rds=84 reps
Row=50 cals
Total reps=275 reps
Turkish w/5# – only did 4 on right, 1 on left and then just 5 OH squats
(Thanks for helping me Jessica..I need a lot more practice)
DL and Box Steps – 85#, 20″ box – 4 rds + 8 DL
Burpee/Squats – 3 rds + 3 Dbl pushup burpee
Row – 45 cal
WOD#1=TGU@35#/Rounds=2+1 Right arm TGU/Reps=17
WOD#2=DL&Step-ups/Rounds=6/Reps=96
WOD#3=Burpee&Air Squat/Rounds=7/Reps=84
WOD#4=Air Bike/Calories=61
Total Score=258
Deadlift@175#
Wod. Rx’d. (BW = 175)
TGU: 1 round + 2
DBurp/PS: 5 rounds + 4 DBurps
DL/steps: 5 rounds + 6 DL’s
Row: 56 cals
“Funky Four” on FUN FRIDAY!
AS Rx’d w/ 105lb DL
Row- 55 cal
burpee/squat- 7 rnds + 1 burpee= 85 reps
DL/steps- 7 rnds + 3 dl= 115 reps
turk- 12 reps
Total: 267
Wod RX
1. DL/ Step ups 65 reps
2. Bike 39 reps
3. TGU 8 reps
4. Burpee squats 61 reps
Total reps = 173 reps
Wod RX:
TGU – 1 rd + 2 RA
DL/SU – 5 Rds + 4 DL
B/AS – 6 Rds + 3 DBP
Row – 66 Cals