Gymnastics

Muscle-Ups

30 Reps for time

Thrusters

Thrusters

1-1-1-1-1-1-1

"Barbara"

5 Rounds each for time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

CFT and CFE

CFT

Back Squat x1

Shoulder Press x1

Dead Lift x1

CFE

All out sprints

3 Rounds of:

5 seconds on, 10 seconds off, 20 on, 10 off, 10 on, 10 off, 30 on, 10 off, 15 on, 10 off, 25 on, 10 off

"Twins"

2 rounds of each couplet for time:

750m Row

20 Hand Stand Push Ups

then..

20 Thrusters, 115lbs

20 L-Pull ups

3-2-1 Go!

Death on the rower

Row 500m

30 Reps bench press, bodyweight

Row 1000m

20 Reps bench press

Row 2000m

10 Reps bench press

4 Rounds

100ft Walking Lunges, 30lb dumbbells

30 Box Jumps, 24in

20 Pull ups, 30lbs

3-2-1 Go!

Diane

21-15-9

Dead Lift 225lbs

Hand Stand Push ups

3-2-1 Go!

Core Strength?

5 Rounds

30 Sit Ups

25 Back Extensions

Power Clean/ Cindy

May 12 

1 Rep Max Power Clean

 

May 13

Cindy

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Squat!

Back Squat

5-5-5-5-5

Zone/Diet Challenge

either record a week of a diet log (which should lead to the next option) or give the Zone Diet a try for a solid month!

400 repeats!

Warm- Up

CFE drills

4x400 w/ 2 min. rest

Grace

30 Reps Clean and Jerk

Push Jerk

7x1 Push Jerk (max weight)

5 Rounds

100 Single Unders

30 Squats

Squats, Pull Ups

5x3 Front Squats

10 Rounds

3 weighted pull ups

5 dead hang pull ups

7 kipping pull ups

(if you can't do weight pull ups do the pull up ladder.. 1 pull up 1st min, 2 pull up 2nd min, etc.)

Updates

Last two workouts

"Tabata Something Else"

Pull ups

Push ups

Sit ups

Squats

Taken from a Regional Qualifier

7 Deadlift, 275lbs

30 squats

7 HSPU

Elizabeth

21-15-9

135lb Clean

Ring Dips

Shoulder Press

1-1-1-1-1

Max Effort

Sumo Deadlift, Ring Dips

21-15-9

Sumo Dead Lift High Pulls (Rx'd 95lbs)

Ring Dips

Snatch/Pull ups

21-15-9

Snatch (Rx'd 95lbs)

Pull Ups

wod from mid-atlantic qualifier

Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Danny (partitioned)

5 Rounds

30 Box Jumps

20 Push Press

30 Pull Ups

Fight Gone Bad

1 minute of each exercise

1 minute rest between each full round

3 rounds

Wall Ball

Sumo Dead lift High Pull

Box Jumps

Push Press

Row (Calories)

Monday 4-13

3x5 Power Snatch

21-15-9

Row 250m

Pull Ups

Ring Push Ups

As Rx'd:

Thomas 9:54

Mitch 10:30

Bob 9:03

Scaled:

Ann 10:51

Mike 7:30

Bryan 7:00