5 Rounds for time of:
20 Alternating dumbbell hang clean & press 50/35# MRX 40/25#
1 Rope climb
20 One arm overhead dumbbell lunge steps
1 Rope climb
5 Rounds for time of:
20 Alternating dumbbell hang clean & press 50/35# MRX 40/25#
1 Rope climb
20 One arm overhead dumbbell lunge steps
1 Rope climb
WOD Rx- cap on final rope climb
19:21 RX
Activator
5 strict pull-ups + dead hang
18 Back Extensions round 1/3/5
9 Glute Ham Raise 2/4
WOD: 21:05 Rx
Activator
15 back extensions
6 strict pull ups
Wod rx
21:00
Act
30 sec bar hang
14 Back Extension
—
Wod. MRx (~12′ rope, I guess?)
18:18
Wod w/ 5 Strict-PU and 1-50# DB front rack lunge
4 rounds
Activator
15 hip extension- 15 ea set
5 strict p/u, hang rest of time
WOD alternated bwtn 25# & 35# DB
Rd 1 35#, Rd 2 25# cl 35# lunge
Rd 3 25# cl 35# lunge, Rd 4 35# cl 25# lunge
Rd 5 all 25#
19:34
Activator completed
WOD Rx
14:21
6 mile run
Odd: 5 strict c2b into hang
Even: Hip ext x 20 each round
Wod rx w 40#
14:39
Activator:
10 back extensions
30 sec. Bar hang with some pull-ups/L-sit pull-ups/muscle-ups
Wod rx
12:34
Activator: 5 rounds of:
:30 bar hang with 5 strict pu’s
:30 rest
:30 15 back extensions
:30 rest
Wod w/goblet squat in place of lunges (groin). Otherwise Rx’d
16:28
*all db movements ub
50# db for both db movements
Activator: 5 rounds of:
:30 bar hang with 5 strict pu’s
:30 rest
:30 15 back extensions
:30 rest
Wod w/goblet squat 35# in place of lunges, 50# for the hang clean & press.
16:57
WOD with 2 scaled rope climbs, the rest as written
18:57
Wod RX
16:25
Activator
5 Rounds of:
30 seconds hip extension-15
30 seconds rest
30 seconds bar hang with 5 strict C2B
30 seconds rest
WOD
As Rx’d
Time: 17:24