Category Archives: WOD

21-18-15-12-9-6-3 Hand-stand push ups (HSPU) Sumo dead lift high pull (SDHP), 75 pounds    

Complete the following – NOT for time. 3 sets of 15 Bench Press Ring Rows Kettle bell swings Abmat sit ups Supermans Row 1000 meters

10-9-8-7-6-5-4-3-2-1 of the following triplet: Power Cleans, 3/4 body weight Strict pull ups Games-style push ups  

Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood  

5 x 5 Deadlift Rest 3 minutes between lifts 21-15-9 Ring dips Ring Push ups 5 minute rest 2 rounds of 30 secs on / 30 secs off Hollow rock Supermans

For Time: 21-15-9 Overhead Squats Burpees

10 x 100m sprints. Rest 90 secs between sprints.      

Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5

Tabata Push-ups Rest 5 mins On the minute every minute for 10 minutes: Clean & Jerk, 2 reps Rest 5 mins 5 mins of: 15 secs on / 15 secs off, alternating between parallette handstands and L-sits