Mainsite WOD
On a 29-minute Clock:
5min AMRAP of:
-10 Strict Pull-ups
-20 Push-ups
-30 Squats
1min Rest *mark rds/ pick up with pull-up*
Then, 5min AMRAP of:
-8 Strict Pull-ups
-16 Push-ups
-24 Squats
1min Rest *mark rds/ pick up with pull-up*
Then, 5min AMRAP of:
-6 Strict Pull-ups
-12 Push-ups
-18 Squats
1min Rest *mark rds/ pick up with pull-up*
Then, 5min AMRAP of:
-4 Strict Pull-ups
-8 Push-ups
-12 Squats
1min Rest *mark rds/ pick up with pull-up*
On a 29-minute Clock:
5min AMRAP of:
-10 Strict Pull-ups
-20 Push-ups
-30 Squats
1min Rest *mark rds/ pick up with pull-up*
Then, 5min AMRAP of:
-8 Strict Pull-ups
-16 Push-ups
-24 Squats
1min Rest *mark rds/ pick up with pull-up*
Then, 5min AMRAP of:
-6 Strict Pull-ups
-12 Push-ups
-18 Squats
1min Rest *mark rds/ pick up with pull-up*
Then, 5min AMRAP of:
-4 Strict Pull-ups
-8 Push-ups
-12 Squats
1min Rest *mark rds/ pick up with pull-up*
Then, 5min AMRAP of:
-2 Strict Pull-ups
-4 Push-ups
-6 Squats
-2 Strict Pull-ups
-4 Push-ups
-6 Squats
Back squat 6-5-4-2 @ 85-95-105-115
WOD w/kipping plu
1 – 1 rd + 6 push up
2 – 1 rd + 11 push up
3 – 2 rds + 2 pull up
4 – 3 rds
5 – 5 rds + 2 push up
Back Squat: 6@275, 5@295, 2@315, 1@335, 0@375
WOD Rx:
1) 2 rounds
2) 1 round+ 4 reps
3) 2 rounds + 4 reps
4) 2 rounds + 4 reps
5) 6 rounds + 2 reps
Behind the Neck Push Jerk: 2@205, 1@225
Legs must have grown a full inch these past two days
…my legs…ugh
Strength & Conditioning
4rds – E3MOM
5 reps Back Squat (115#)
10 Cal Row
25 Anchored Sit-ups
WOD (all kip PLU’s)
1) 2 rounds + 11 push-ups (141 reps)
2) 2 rounds + 7 squats (127 reps)
3) 3 rounds + 12 push-ups (126 reps)
4) 5 rounds + 8 push-ups (132 reps)
5) 10 rounds + 2 squats (128 reps)
Total Reps (141+127+126+132+128)
=654
thanks breck
Back squats
6@315
5@345
4@385
2@415
Wod RX’D
1.) 3 rounds + 10 Pull ups – 190 reps
2.) 3 rounds + 2 pull ups – 146 reps
3.) 4 rounds + 2 pull ups – 146 reps
4.) 6 rounds + 2 pull ups -146 reps
5.) 14 rounds + 1 pull ups – 169 reps
Total Reps : 797
such a fun workout good work everyone
WOD As Written:
1) 3 rounds = 180
2) 2 round+ 8 reps = 104
3) 3 rounds = 108
4) 4 rounds = 96
5) 8 rounds + 2 reps = 98
Total = 586 Reps
Back squats
175 to 210
WOD
1+40 banded PU/ push-ups on knees
2+20 ring row/ push ups on knees
3 rds kipping pull ups/ push ups on knee
3 rds kipping Pollio’s/ pushups on knees
4 rds strict pull-ups/ strict push ups
Back squat 6-5-4-2 @ 205#, 225#, 245#, 275#
WOD w/strict pu
1 – 1 rd + 20 sqt
2 – 2 rd + 1 pull-up
3 – 2 rds + 4 pull ups
4 – 3 rds + 2 push ups
5 – 7 rds
20+17+16+16+14=83 pull-ups
50+48+36+36+42=212 squats
40+32+24+26+28=150 pushups
445 reps
Strength: Back Squat
6@225, 5@245, 4@265, 1@285
WOD Rx:
1. 3 rds + 13 (193 reps)
2. 3 rds + 6 (150 reps)
3. 4 rds + 2 (146 reps)
4. 6 rds + 12 (156 reps)
5. 13 rds + 6 (162 reps)
Total: 807 reps
Back squats- 6@225, 5@245, 4@265, 2@285
Wod Rx- all strict
1) 3 rounds + 4 reps
2) 2 rounds + 15 reps
3) 3 rounds + 7 reps
4) 5 rounds + 4 reps
5) 10 rounds + 1 rep
Back squats- 6@275, 5@285, 4@305, 1@330
Wod Rx- all strict
1) 2 rds + 10 reps
2) 2 rds + 13reps
3) 3 rds
4) 5 rds
5) 3 reps short of 9 rds
WOD Rx’d.
1) 2 rounds + 5 Pull-ups
2) 2 round+ 6 Pushups
3) 3 rounds + 14 pushups
4) 3 rounds + 9 AS
5) 5 rounds (bores to death at this point)
WOD
As Rx’d
1: 2 + 10 Squats=160 reps
2: 3+ 3 Pull-ups=147 reps
3: 4 + 6 Pull-ups=150 reps
4: 6 + 4 Pull-ups=148 reps
5: 11 + 1 Squat=139 reps
Total Reps=744
Backsquat strength
115/135/150/165
WOD
2+10 pull-ups (BF pull-ups)
2+4 push-ups (BF pull-ups)
2+11 push-ups (BF pull-ups)
2+4 squat (strict pull-ups)
6 rounds (strict pull-ups)