For max reps:
1 Minute GHD Sit-ups MRX Military Anchored Sit-ups
1 Minute Bar Muscle-ups MRX C2B Pull-ups
1 Minute Bench Press BW/75%BW MRX 75%BW/60%BW
2 Minutes GHD Sit-ups MRX Military Anchored Sit-ups
2 Minutes Bar Muscle-ups MRX C2B Pull-ups
2 Minutes Bench Press
3 Minutes GHD Sit-ups MRX Military Anchored Sit-ups
3 Minutes Bar Muscle-ups MRX C2B Pull-ups
3 Minutes Bench Press
*Athletes choice on order
WOD
Bench w/ 85# 13/14/20 =47
GHD 26/40/55 =121
C2B 8/11/14 =33
Carry w/ 55# KBS 6 each round
Back extension 10 each round
Ghds: 25, 45, 60 (130)
Bench w 105#: 15, 22, 24 (61)
BMU’s: 5, 8, 8 (2 F, 21 total)
212 total
Finisher
Farmer carry w 70# KBS: 5, 6, 6, 6, 6 x 25’ (try heavier)
Back ext: 20, 20, 20, 20, 22
Wod RX: total reps 130 reps
Bench- 10/15/20
BMU- 5/8/10
GHD- 12/20/30
Finisher
1 set of 10 back extensions & 6 farmer carries
4 sets of 10 back extensions & 7 farmer carries
WOD Rx: BW 200#
Bar MUs: 10/10/14
GHD SU: 20/27/40
BP: 5/10/15 @ 200#
Total: 151
Glute Ham Raise: 10/8/6/8/6
Farmers Carry: 100/50/50/50/50 @ 90# DBs
WOD in this order:
GHD: 20, 38, 60 (118)
BMU’s: 7, 12, 16 (35)
Bench w 105#: 15, 20, 28 (63)
216 total
Finisher
Farmer carry w 55# KBS: 5 x 25’ each round
Back ext: didn’t count reps but worked for 30 sec
WOD:
Military ab mat sit ups: 25/30/35
Kipping pull ups: 10/20/25
Bench: 5 @ 185, 10 @ 155#, 20 @ 135#
Finisher
Regular ab mat sit ups: 12/12/14/14/14
Farmers carry:
55# KB’s 4x25ft, 5x25ft, 5x25ft
94# KB’s 4x25ft, 4x25ft
22/5’5/150
Bar MUs: 10 BMU (10 burpee pull-ups) /5 BMU (20 burpee pull-ups) / 30 burpee pull-ups
GHD SU: 13 GHD/25 strait leg sit-ups/25 strait leg sit-ups
BP: 10/20/35 @ 155#
Total: 203
10 hip extension each round
5 25ft. Sections w/ 55lbs kb Farmer carry (too light)
50/6’3”/193
Wod Rx’d
BMU’s: 10(UB)/8/11=29
BP@195#: 8/10/13=31
GHD: 20/22/36=78
Total=138
Finisher: 5 rounds of
:30 of 12 hip extensions
:30 rest
:30 farmer carry 25’ lengths(5/6/6/6/6) 70# KB’s
:30 rest
WOD w/ one arm bench and one arm jumping pull ups. Used 50# db
GHD: 30/35/40= 105
Bench: 20/20/25= 65
Jumping one arm pull ups: 30/40/60= 130
Total reps: 300
Finisher w/ 50# DB right arm, 5# DB left arm
Hip extensions: 20/20/20/20/21= 101
Farmers carry: 4/4/4/4/6= 22
Total reps: 123
Wod w/ 75% BW
Bench @ 155# – 14-16-18
GHD – 18-27-27
Strict PU – 11-15-21
Hip extensions: 10-10-10-10-10
Farmers carry w/ 53# KB’s: 4-4-4-4-4
Sit ups
Burpee C2B
Bench @135
23,5,10,35,9,17,52,13,23
Wod. 175#BP, C2B, GHD
133 reps
—
finisher – worked all :30 UB
70# KBells for carries
49/5’7″/170
WOD
With 175# Bench
Bar MU’s-10-15-17=42
Bench-10-15-20=45
GHD-20-30-55=105
Total reps=192
5 Rounds of:
30 seconds famers carry@62#KB’s(thought I had 70#)=7@25′ each round (875′ total)
30 seconds rest
30 seconds hip extension-15 each round (75 total)
30 seconds rest
Bench @ 185 – 15,20,25
GHD’s – 10,20,30
Burpee pull ups 10,10,10
WOD:
BMU- 20
GHD- 83
Bench (135#)- 50
Finisher:
~70# x 4
Bench with 75lbs- 15, 18, 25 – 58
Pull Ups-10, 15, 18 -43
GHD’s for min 1&2- 25, 38, sit ups – 40-103
202
Skipped hip extensions
Farmers carries with 35lb db’s- 5, 6,6,6,6
4 mile easy run
Wod Rx’d
BMU’s: 13/9/12=34
GHD: 15/25/33=73
BP@185#: 10/14/16=40
Total=147
Finisher: 5 rounds of
:30 of 15 hip extensions
:30 rest
:30 farmer carry 25’ lengths(5/5/5/5/7) 70# KB’s
:30 rest
WOD Rx’d @ 185#
BP: 18+15+16=49
GHD: 22+28+40=90
BMU: 9+9+10=28
Total: 167
Finisher
Hip Ext. 13×5
Farmer’s carry (70# KBs) 6-6-6-6-7
Wod rx
BMU; 15, 10, 12=37
GHD: 30, 40, 50=120
Bench @ 185: 8, 10, 14=32
Total reps=189
BW 176