Team WODs
6min AMRAP:
-(P1) -12cal Row or A-Bike
-(P2) -12 Dumbbell Power Cleans
– 6 Dumbbell Push-Ups
*Partners Slap hands and switch for 6min*
REST 2min
8min AMRAP:
-(P1) – Run 200m
-(P2) -3 Dumbbell Hang Squat Clean
-3 Dumbbell S2O
-6 Dumbbell Push-Ups
**Partners Slap hands and switch for 8min*
Dumbbell Loads 50/35#Pair Rx+60# pair or more/45# pair or more MRX 45/30# Pair
1min Handstand PU’s – got 9 w/ two abmats
1min Bar Dips – 15 (unassisted)
1min Dumbell PU’s – 19
WOD Pt 1:
2rds + 23reps (got through the row, & 11 reps into the power DB cleans)
WOD Pt 2:
4 rds even
Great job Shawn – thanks for letting me slow you down!
40 Strict HSPUs
28 Strict Bar Dips
40 Push Ups
Total reps=108
WOD without partner rx’d w/row and run
2rds+12cals
5rds
Back-to-Back-to-Back
Run 1 Mile (8:23)
Row 2k (7:49)
Bike 5k (8:54)
Thanks Breck
50 HSPU (47 unbroken for a 17 rep pr)
28 ring dips
20 push ups
First amrap
RX+ w/Row cals and solo
3 rounds + 4 Cals
Second amrap
RX’D w/Max
WOW Chad! Impressive!!
24 HSPU (sets of 23 and 1)
28 GHDs
40 push ups
First AMRAP with Max
3 rounds and 3 reps I think
did not answer bell for 2nd AMRAP – thanks for covering for me, Chad
Anytime man!!!
Partner WOD with my bestie Allie
25# DB’s
1st AMRAP 69 cal on rower + 1 push up. Which I think is 5 push-ups shy of 3 rounds
2nd AMRAP
3 rounds even
1min Hspu’s with 1 ab mat=31
1min bar dips=30
1min push ups=25
Total=86
Wod rx with wife
Amrap 1=2+3cals AB
Amrap 2=3+.5 AB
Strict HSPU – 6 (4,1,1)
Strict Dips – 25 (15-5-5)
Push Ups – 25 (5×5)
WOD with Kev O
WOD 1 – 3 rds + 12 cal + 6 pc
WOD 2 – 4 rds + 150m + 6 push ups (so 50m short of 5rds)
After class – squats
2@185-225-255-275-305-315
Strict HSPU – 25
Ring Dips – 31
Push Ups – 32
—
WOD with Hayden
WOD 1 – 2 rnds + 12 cals + 3 PC
WOD 2 – 4.5 rounds
Strict HSPU – 18
Strict Dips – 25
Push Ups – 23
WOD with Tyler. I slowed you down today Tyler
WOD 1 – 3 rds + 12 cal + 6 pc
WOD 2 – 4 rds + 150m + 6 push ups (so 50m short of 5rds)
—-
After class – yesterday’s strength up to 155#. Then did 5 singles of Power Snatch at 155#
19 strict HSPU (sets of 16 & 3)
17 strict ring dips
31 push ups
AMRAPs with Connor
1st: 3+16 reps – Connor completed the row
2nd: 4 rounds + 200m run
Good job Connor!
12 HSPU
12 Bar Dips
22 Strict PU
WOD:
Partner with Austin
40lb dumbells
3 rounds
4 rounds
Team WOD:
Run 1 mile
100 pull-ups
150 thrusters (75#)
200 military sit-ups
300 double unders
200 push-ups
150 SDHP (75#)
100 burpees
Run 1 mile
~70 minutes