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Push jerk 3-3-3-3-3 reps
At Home WOD: Shoulder press 3-3-3-3-3 reps (performed with PVC, broomstick, branch, etc.) Post scores to comments, including scales and modifications
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50-40-30-20-10 reps for time of:
Kettlebell swings Sit-ups M: 24-kg KB W: 16-kg KB At Home WOD: 40-30-20-10 reps for time of: Russian kettlebell swings (Performed with water jug, weighted backpack, etc.) Sit-ups Post scores in comments, including scales and modifications 3 rounds for time of:
20 front squats 7 chest-to-bar pullups 7 dips M: 185lbs W: 125lbs At Home WOD: 3 rounds for time of: 20 goblet squats (performed with weighted backpack, water jug, large rock, etc.) 10 kip swings 10 chair dips Post scores in comments, including scales and modifications 3 rounds for time of:
Run 400 meters 30 squats 20 push presses M: 115lbs W: 75lbs At Home WOD: 3 rounds for time of: Farmers Carry 100 meters (Performed with water jugs, weighted backpack, etc.) 30 air squats 20 push-ups Post scores in the comments, including scales and modifications Complete as many rounds as possible in 8 minutes of:
10 deadlifts 30ft burpee broad jump M: 225lbs W: 155lbs At Home WOD: Complete as many rounds as possible in 8 minutes of: 10 weighted walking lunges (Performed with water jugs, weighted backpack, etc.) 20ft broad jump Post scores in the comments, including scales and modifications Hang squat snatch 1-1-1-1-1-1 reps
At Home WOD: Over-head squat 5-5-5-5-5-5 reps (Performed with broomstick, PVC pipe, etc.) Post scores in the comments, including scales and modifications 15-12-9 reps for time of:
Thrusters Weighted pull-ups M: 135lb thruster, 45lb pull-up W: 95lb thruster, 30lb Pull-up At Home WOD: 15-12-9 reps for time of: Thrusters (performed with PVC pipe, broomstick, etc.) Bent-over rows (performed with PVC pipe, broomstick, etc.) Post scores in comments, including scales and modifications For max reps of each:
5 minutes of double-unders 5 minutes of clean and jerks 3 minutes of double-unders 3 minutes of clean and jerks 1 minute of double-unders 1 minute of clean and jerks M: 95lbs W: 65lbs At Home WOD: 5 minutes of jump-rope 5 minutes of front squats (performed with broomstick, PVC pipe, etc.) 3 minutes of jump-rope 3 minutes of front squats (performed with broomstick, PVC pipe, etc.) 1 minute of jump-rope 1 minute of front squats (performed with broomstick, PVC pipe, etc.) Post scores in comments, including scales and modifications Complete as many rounds as possible in 20 minutes of:
25 Calorie Row 25 Hip Extensions 25 GHD sit-ups At Home WOD: 15 Sumo Dealift High-pulls (performed with broom stick, backpack, etc.) 15 Straight Leg Deadlifts (performed with broom stick, backpack, etc.) 15 Sit-ups Post scores to comments, including scales and modifications 3 rounds for time:
12 left-hand Turkish get-ups 12 right-hand Turkish get-ups 3 legless rope climbs, 15ft ascent W: 35lb dumbbell M: 50lb dumbbell At Home WOD: 3 rounds of: 10 left-hand Turkish get-ups 10 right-hand Turkish get-ups 20 sit-ups -use a light object for increased difficulty on the Turkish get-ups, however performing without load is still challenging. Post scores to comments, include scales and modifications. 4 rounds, each for time of:
Bike 1 mile Rest as needed between efforts. At Home WOD: 4 rounds, each for time of: 100 box step-ups or another monostructural movement that takes roughly 1-3 minutes in duration. Post scores to comments, include scales and modifications. Complete as many rounds as possible in 5-minutes of:
3 deadlifts 7 push presses W: 185lb deadlift, 75lb push press M: 275lb deadlift, 115lb push press At Home WOD: Complete as many rounds as possible 5-minutes of: 3 jumping squats 7 push-ups Post scores to comments, include scales and modifications. 3 rounds for time of:
3-minute handstand hold in as few sets as possible (ASFAP) -after each round perform 5 burpees for each handstand set, e.g. if the handstand hold takes 4 sets, complete 20 burpees before starting the next round. At Home WOD: 3 round for time of: 3-minute plank or down dog hold in as few sets as possible (ASFAP) -after each round perform 3 burpees for each hold set, e.g. if the hold takes 4 sets, complete 12 burpees before starting the next round. Post scores to comments, include scales and modifications. "Manion"
7 rounds for time of: 400 meter run 29 back squats W: 95lb M:135lb At Home WOD: 5 rounds of: 400 meter run/walk 29 squats Post scores to comments, include scales and modifications. For Time:
100 L pull-ups At Home WOD: 4 rounds of: 30-sec. L-sit hold 20 bent over rows Post scores to comments, include scales and modifications. 5 rounds for time of:
15 strict handstand push-ups 15 strict ring dips 1,000 meter row At Home WOD: 3 rounds of: 15 hand release push-ups 15 chair dips 750 meter row or run Post scores to comments, include scales and modifications. 5 rounds for time of:
3 power cleans 60 yard shuttle sprint (5-10-15 yards) W: 155lb M: 225lb At Home WOD: 5 rounds of: 3 burpees 60 yard shuttle sprint (5-10-15 yards) modify the distance as needed Post scores to comments, include scales and modifications. Back Squat
10-10-10-10-10 reps At Home WOD: 5 sets of: 4-10 reps each leg of a controlled single leg squat to a seat. Post scores to comments, include scales and modifications. Complete as many rounds as possible in 12 minutes of:
3 Snatches 6 Clean and jerks 9 Chest to bar pull-ups 54 Double-unders W: 105# M: 135# At Home WOD Complete as many rounds as possible in 12 minutes of: 3 PVC snatches 6 PVC clean and jerks 9 Bent over rows 54 Single-unders or line-jumps Post scores to comments, include scales and modifications. Five 3-minute rounds of:
Run 200m with a medicine ball Max wall-ball shots Rest 1-minute between rounds W: 14# / 9ft target M: 20# / 10 ft target At Home WOD Four 3-minute rounds of: Jog 100m* Max reps of squats or thrusters *Carrying an object for the run is optional Scores are how many wall-balls, squats, or thrusters performed Post scores to comments, include scales and modifications. 100 burpee pull-ups
At Home WOD 100 burpee tuck-jumps Post scores to comments, include scales and modifications. |
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