WOD
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
WOD
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
WOD
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
WOD
Clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Take each clean from the ground and catch in a squat.
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
WOD
Front Squat 1-1-1-1-1-1-1 reps
WOD
For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps
WOD
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
WOD
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups
WOD
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
WOD
Deadlift 5-5-5-5-5 reps
WOD
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups