AMRAP 12:
50 Sumo Deadlift High Pulls 95/65# MRX75/55#
50 Toes-to-Bar MRX Toes thru Rings or Knee Raises
50 Box Jumps 24/20” MRX 20/18”
50 Ring Dips MRX Bar Dips
AMRAP 12:
50 Sumo Deadlift High Pulls 95/65# MRX75/55#
50 Toes-to-Bar MRX Toes thru Rings or Knee Raises
50 Box Jumps 24/20” MRX 20/18”
50 Ring Dips MRX Bar Dips
All 200s complete under 1 min (:46-:53)
Every other round of 2s
WOD rx – 25 box jumps
SDLHP – 13-10-10-10-7 (Breck approved)
WOD Rx’d
Through 37 ring dips.
Skills & Drills
EMOM for 20 minutes
Odd: 200 Meter run for 5 rounds and 500 meter bike for 5 rounds
Even: 2 SDHP@75# + 2 T2B + 2 Box Jumps + 2 Ring Dips
WOD
With 75# SDHP in sets of 20-20-10
Rounds=1 (200 reps)
Modified (hamstring)
Skills & Drills
EMOM for 20 minutes
Odd: 500m bike (all about 40 seconds)
Even: 2 HP from hang (65#) + 3 K2E + 2 box jumps (20”) + 2 ring dips
WOD
50 HP from hang (65#)
50 K2E
50 box jumps (20”)
50 ring dips
11:50
3 mile run
Activator / skills completed as rxd
Wod turned into lower rep scheme since open workout tomorrow
10 SDHP 65#
10 T2B alternate with ghds
10 BJ
10 ring dips
6 rounds + 2
WOD 1
Odd – 150 Meter runs. Side parking lot straightaway track for me.
Even – 40# Db
WOD 2
45# KB Single Arm sumo DL High Pulls
GHD
Box Jumps
One Arm Strict Press – 40# DB
Rounds of 10 – Completed 5 rounds under time cap and called it Good.
Skills & Drills
EMOM for 20 minutes
Odd: 200 Meter run
Even: 2 SDHP@35# + 2 T2B + 2 Box Step Ups + 2 Bar Dips
WOD
50 SDHP 35#
50 GHD
50 Box Step-Ups
50 Banded Bar Dips
9:42