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AMRAP in 15 minutes of:
20 Meter Sandbag Front Rack Lunge Steps 80/50# MRX 50/35#
15 Push-ups Rx+ Clapping
10 Bar Dips Rx+ Ring Dips
5 Handstand Push-ups Rx+ Strict
WOD
8 80#DBall
15 push-ups
10 bar dips
5 HSPU
4+3 DBalls
Wod RX+: 3+2 Hand Clapping Push Ups
Conditioning w/ hand walking practice / standstill
Power clean @ 5
Front squats @ 8
Squat cleans @ 4
Walking Lunges @ 7
400 m run @ 1:47
Activator w/35# bag
didn’t count reps;
400m sandbag carry 3:38
WOD w/35#, knee push-ups, parallette dips, 3abmats
3 rds + 5 push ups
Wod RX: 4 rounds plus 10 meters
Home WOD
10rds for time – w/ 20# Vest
-200m run
-15 push ups
-20 air squats
27:30
It’s weight vest season!!!! Go ryan
Wod RX: 3 rounds + 13 push ups
Activator
Alternating Tabata
8 Intervals of: (4 minutes)
Freestanding HS Hold=unbroken in 4’x6′ square
Sandbag Power Cleans=4
Freestanding HS Hold=unbroken in 4’x6′ square
Sandbag Front Squats=4
Freestanding HS Hold=unbroken in 4’x6′ square
Sandbag Hang Squat Cleans=4
Freestanding HS Hold=unbroken in 4’x6′ square
Sandbag Front Rack Lunge Steps=4
after the last 10 second rest, go right into:
400 Meter Sandbag Carry for time=2:08
WOD
Rx+ with clapping push-ups, strict ring dips and strict HSPU’s
Rounds=3+5 clapping push-ups
Activator:
Planks
Power cleans 8
Front squats 8
Hang squat cleans 5
Lunge 6 steps
3:00 sand bag 400m run
WOD
3 full rounds +1 20 meter sand bag font rack lunge
*wall walk holds and push ups sub for handstand push-ups
*banded dips
Activator w 65# bag
all bag were 4 reps
2 hspu hold / 2 high plank hold
400m carry 2:08
Wod:
65#
push ups
strict bar dips
hspu with ab mat and 15 plate under mat
3 rounds even
Activator
Hs holds facing and touching the wall
400 m shuffle 3:10
Wod RX weight
Strict hspu with 1 pad
4+10m lunge
Great work 9:30!
WOD
AMRAP
15 back rack lunges 55#
15 push ups
10 dips–first round did bar, remainder on paralettes
5 strict HSPU
4 rounds + 15 lunges, 15 push ups
Mod wod
20 Sand bag front squats
15 pushups
10 bar dips
5 45#DB push press ( r shoulder pain with HSPU)
5 rounds even
Activator: completed
WOD:
As RX’d with mostly strict HSPU
3 rounds + 3 dips
Activator completed
400m run w/80# sandbag:
2:04
Wod:
20m lunge w/ 80# sandbag
15 clapping push ups
5 ring dips (muscle up into)
5 kipping HSPU
3+3 hand clapping push ups
Activator completed
400m “run” w/50# sandbag:
2:18
Wod:
20m lunge w/ 50# sandbag
15 regular push ups
5 ring dips (mix of strict and kipping)
5 strict HSPU
3+ 3 Strict HSPU
WOD: banded dips
3 + some lunges
Freestanding handstand hold every round
Sandbag Cleans: 9
FS: 10
HSC: 9
Lunges: 10
400m w sandbag: 1:56
Wod rx+
*1 ab mat
3 + 20m lunge + 15 clapping push-ups (yowza those blew me up)
Activator completed
400m run w/80# sandbag:
2:05
Wod:
20m lunge w/ 80# sandbag
15 clapping push ups
5 ring dips (muscle up into)
5 strict HSPU
3+15 hand clapping push ups
400M w/sandbag
2:28
Wod w/thin red band bar dips and 1 abmat HSPU
3 rounds even
Sandbag w/2 bladders for everything
Activator – 5 reps w/sandbag on all and wall walk holds
400m carry 3:50
2rds + 13 push ups at cap
Knee push ups
Banded dips
25# DB strict press
Accidentally did 15 dips the 1st round. Finished full 3rd round after cap.
200m double KB farmers carry for abs
Double 13lbs KBs*** 🙂
Activator w/1bladder, plank hold
6 on all but front squats:4
WOD w/20# seated dumbbell press first rd then 15#, parallette dips and push ups from knees, sand bag w/1 bladder
3 rounds