AMRAP in 8 minutes of:
15 GHD sit-ups MRX Sit-ups or V-ups
2 Rope climbs 15′ MRX 10’
Rest 3 minutes
AMRAP in 8 minutes of:
15 KB swings 70/55# MRX 55/35#
10 Goblet Squats
Rest 3 minutes
AMRAP in 8 minutes of:
15 Deadlifts 155/105# MRX 135/95#
10 Over the bar burpees
*Athletes choice on AMRAP to start with.
In order:
Rx – 3 rnds + 15 ghds
MRx – 4 rnds + 5 swings
Rx – 3 rounds + 4 burps
Sit ups + 1 rope climb 10-11 ft – 6 rds + 11 su
(First rope climbs in 6 years! 🙂
15 deads (85) plus OTB burpees – 4 plus 6
25lb swings plus goblet squats- 6 rds exactly
In order written, V-ups instead of GHDs
4 rds each (12 even)
15 sit ups and 10 cal ski
5 rounds + 5 sit ups
15 kb swings @ 53# and 10 goblet squats
5 rounds
15 DL @ 135# and 10 OTBB
4 rounds + 5 OTBB
WOD 1 – 4+7 (GHD every other round then 20 sit ups alternating rounds)
WOD 2 53# (5+2)
WOD 3 at 135# (3+18)
Wod: in order as written
15 anchored sit ups
2 rope climbs
Rounds=5
15 kbs@55
10 goblet squats@55
Rounds=5
15 DL’s@135
10 burpees over bar
Rounds=4
*all movements ub
In order:
Rx – 3 rounds + 1 rope climb
Rx – 3 rounds + 15 KBS
Rx – 3 rounds + 2 Burpees
WOD
1: KB Swings/KB Goblet Squats@55#: 5 Rounds
2: DL@135#/OTBB: 5 Rounds
3: GHD/Rope Climbs: 5 Rounds
Everything unbroken
22/5’5/150
WOD:
1: DL @135#/OTBB
(5 Rounds)
2: Crunches w/ feet off the floor & seated legless rope climb @ 10′
(5 rounds)
3: KB swing and Goblet Squats w/ 70#:
(4 rounds)
Wod: in this order
15 sit ups
2 rope climbs
Rounds= 5
15 DL @105#
10 burpees over bar
Rounds= 5 + 6 BOB
15 kbs @35#
10 goblet squats @35#
Rounds= 6 + 1 kb swing
Wod: in this order
15 GHD situps
2 rope climbs
Rounds= 4+2
15 DL @155#
10 bar facing burpees
Rounds= 3+5 burpees
15 kbs @70#
10 goblet squats @70#
Rounds= 3+15 KB swings
4+15
15 GHD
2 rope climbs
5+8
15 KBs 25#
10 goblet squats
5
15 DL 85#
10 burpees
WOD 1 (GHD): 4+16
WOD 2 (KB 53#): 4+15
WOD 3* (155#DL): 4+17
*On the fence as to whether this was 3 or 4 rounds. Always round up.
Modified
15 back ext
2 rope climbs 10’
4 rds
15 DL 95#
10 up/downs
4 rds + 12 DL
15 KBs 20#
10 alt goblet lunges
5 rds + 5 kbs
WOD, first, last, middle
7 rounds MRX
4 rounds 9 DL’s RX
4 rounds RX