6/29..Mini Max Outs

6/28..”Age Does Matter”

Skill: Bulgarian Split Squat 5×5 (choose weight work heavy)

WOD:

Subtract your age from 100 to find number of reps. Then perform that many reps for the movements.

  • Wallballs 20/14
  • AB MAT Sit-ups
  • Pull-ups

Example

I am 27 so…

100-27= 73

  • 73 wallballs
  • 73 ABMAT sit -ups
  • 73 pull-ups

 

you can complete the reps in any order just do all the reps.

Intermediate:

Do the same just substitute wallballs for air squats.

 

6/26…..WOD

Skill: Back Squats 5×5 @75% on the last set of 5 AMRAP

WOD:

RX:

4 Rounds

  • Run 400
  • 5 Deadlifts (255/165)
  • 15 Box Jumps (24/20)
  • 10 Clapping Push Ups

Intermediate:

4 rounds

  • Run 200
  • 5 deadlifts (choose weight)
  • 15 box hops (choose height)
  • 10 push ups

 

 

 

 

6/23..Grab a partner..

WOD: For time

With a partner:

  • 50 Deadlifts 225/155

Take off weight

  • 50 Clean and Jerks 135/95
  • 75 Burpees
  • Then you and your partner carry Barbell with 135# around building doesnt matter how you carry it. IF you dont carry the barbell you choose a 45# pLate for men 25# for women over head if a partner stops you stop.

6/22..wOd

Skill:Pull-ups/Muscle-ups

WOD:

RX:

5 Rounds

  • Run 200
  • 3 Muscle ups
  • 15 Box Hops 24/20

Intermediate:

5 rounds

  • Run 200
  • For each muscle up you to 3 pull-ups, 3 ring dips or dipes on box……so 9 pull-ups and 9 dips
  • 15 box hops (Choose Height)

6/21…How can you make burpees harder?

Warm up. partner stretch and PNF

Skill: Strict Press 5×3 @ 85%

WOD:

21-15-9

  • Push press 115/75
  • Right leg burpee
  • Left leg burpee

16 MIn Time Cap

You do push press then 21 Right leg, 21 left leg then back to push press. then on to the 15 and continue. Try to not place your other foot on the ground the entire time you you are using the leg you are doing burpees on.

Intermediate:

21-15-9

  • Push Press (95/55..or choose weight)
  • Burpees

 

6/19..WOD

Skill: 2 Front squats on the min for 8 min @ 70-80%

WOD:

RX:

4 Rounds

  • 12 Wall balls 20/14
  • 4 wall climbs
  • 12 T2B

Intermediate:

4 Rounds

  • 12 wall balls (choose weight)
  • 10 push ups
  • 12 AB MAT sit ups

 

 

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