5 Rounds for time:
200 Meter sandbag carry 80/50# MRX 50/35#
20 Push-ups MRX 15-10 reps
20 Pull-ups MRX 15-10 reps
5 Rounds for time:
200 Meter sandbag carry 80/50# MRX 50/35#
20 Push-ups MRX 15-10 reps
20 Pull-ups MRX 15-10 reps
Wod RX: 13:45
Activator completed
5 back extensions
WOD:
80# sand bag
10 push ups
10 pull ups
Cool down
L/R leg parallettes
12 military sit ups (60 total)
Wod Rx’d
14:37
*pull ups UB
Finisher: 5 rounds of:
:30 parallette feet off of ground (:20 for rounds 4&5)
:30 rest
:30 10 back extensions
:30 rest
WOD 5 rounds 15:35
200m sandbag carry 50#
10 push-ups (unbroken)
10 pull-ups (unbroken)
Finisher
Back extensions 9/10/10/10/10
L-sit hold 10 secs
WOD
100# D ball 100m
10 strict chin-ups
Alternated rds of 10 deficit pushups/20 standard pushups
4 rds
Back Ext:
3 rds 30 sec isometric hold
1 rd 10 back ext with 5 glute ham raise
1 rd 10 Glute Ham Raises
Wod. w/ 10 strict pull-ups
18:20
—
each round:
8 Hip Ext.
:12-:15 L-sit hold
Wod Rx’d
Capped at 4 rounds
Finisher: 5 rounds of:
:30 strict bar dips
:30 rest
:30 bicep curls
:30 rest
RX 17:35
Finisher – finished
WOD
capped with 4 rounds plus 1 sandbag carry. Scaled sandbag (took out 1 bladder); 10 PLU, 10 PU
WOD
As Rx’d
Everything unbroken
Time: 17:10
At 20 minutes, start:
5 rounds of:
:30 parallette feet off of ground (:07 for round 5)
:30 rest
:30 10 hip extensions
:30 rest
WOD – 5 rounds
200m run 80#
15 strict Pull-ups
20 Push ups
15:21
Finisher
L sets
12 back extensions
WOD – 5 rounds
200m sandbag run 50#
3 ring MU
20 Push ups
Total time- 15:50
Ring MU connected/UB until last round. Failed third rep and had to redo
Finisher
Mix of L-sits, front squats and handstand holds
Wod as rxd
14:11
Pushups 11-9; pull-ups tall rig all ub
Finisher
5×5 front squats 125#
10 back ext and 15 sec L sit
Rx as written: 21:07
*capped.
WOD MRX sandbag weight
15-20 push ups from knees all rounds (ub)
First round 8 pull ups
2-5 15 rung rows plus 2-5 pull ups
16:42
FINISHER
11 hips extensions per round
3 rounds with 15 sec rt leg and 15 left leg out
2 rounds of full 30 second knees up hold
WOD
19:12 80lb bag
10pushups 10 pull ups (green band)
Wod rx
16:42
Finisher complete
WOD Rx’d
14:42
Everything UB
Finisher:
10 GHD
10 Ext
Mod
50# bag
20 push-ups
15 pull-ups
19:06
Some planks and Vups on the cool down
Modified WOD 5 rounds
200/100/200/100/200m sandbag carry 35#
10 push-ups from knees
10 ring rows
18:01