10 Rounds for time of:
5 Front squats 185/125# Rx+205/135# MRX 155/105#
5 Strict handstand push-ups Rx+ parallette MRX 10 Push-ups
10 Rounds for time of:
5 Front squats 185/125# Rx+205/135# MRX 155/105#
5 Strict handstand push-ups Rx+ parallette MRX 10 Push-ups
Wod
5 FS 135# Rx +
3 strict HSPU
17:59
*only needed a mat last few rounds for a total of 6 reps
Gymnastics emom
Odd: 2 x 15ft rope climbs
Even: Strict rings dips 10, 12, 12, 12, 14 (60)
135/1 ab mat 16:11
1 rope climb/5 strict 3 kip
Wod w/3 SHSPU’s. Rx’d FS’s
17:30
EMOM for 10 mins:
Odd: rope climbs= 3/3/2/2/2=12 total
Even: Strict ring dips=10/10/10/6/6=42 total
WOD 11:36
w/ 85# FS & strict hspu w/ 1 ab mat & 10# plate
Finisher
1 rope climb
15 GHD
Wod RX
11:27
Finisher
Strict pull ups
10,10,8,8,8=44
Strict bar dips
10,10,8,8,8=44
Wod. 135#/Strict
10:49
—
ODD: 40sec Bar Hang
EVEN: 10 Strict Ring Dips
10 rds
6 back rack lunges 45#
5 HSPU (through rd 6, then 10 push ups ea rd)
12:12
Finisher
Odd min – 2 rope climb 10’
Even min – 10 banded bar dips
Wod
5@275# back squat
10 pushups
14:33
Finisher:
5 strict pull-ups
6 strict bar dips
WOD w/135# (hip issue)
Strict HSPU
Everything unbroken
13:55
Wod:
Warmed up to 205lbs
Front squats w/ 135lbs.
5 rounds w/ parallette – (1st round strict unbroken) ( other 4 rounds, 2 strict 2 kipping)
5 rounds strict handstand
Gymnastics:
3 rope climbs 15 ft.
15 strict bar dips
Time: 12:44
WOD
with 205# front squats unbroken
Rounds 1-5 parallette kipping HSPU’s (one Rogue HS mat)
Rounds 6-10 strict HSPU’s
Time: 17:56
Gymnastics Training
5 Rounds of:
1 Minute: 2 rope climbs
1 Minute: strict ring dips (2 rounds of 10, 2 rounds of 8, 1 round of 7)
Wod RX
8:45
HSPU-First 5 rounds ub / rounds 6-10 all sets 3/2
Finisher
Rd 1- 10ft legless/ 1 ring MU into 5 strict dips
Rd 2-4: 12 ft legless/ 1 ring MU into 5 strict dips
Rd 5: seated 10ft legless with seated descent/ 1 ring MU into 4 strict dips
WOD RX
15:50
Finisher.
1 rope climb per round
Bar dips – 10/10/10/10/12
FS with 90lbs and strict HSPU with 1 ab mat and 10 lb plate-12:14
HSPU unbroken through round 8, 9 and 10 in 2 sets
Finisher-
Practiced rope climb
6 banded bar dips with pause at bottom
2 mile easy run after
Hand stand holds
WOD Rx 125#
17:47 time
9 rds
185 FS
10 pushups
Dips and strict C2B pull ups.
Wod rx
19:26
Finisher
Strict throat to bar pull ups
5/5/5/5/5
Strict ring dips
5/5/5/5/5