Weighted ring dips 2-3 rest 3 min x 4
then…
7 rounds for total time:
10 pull ups
10 push ups
10 sit ups
10 supermans
rest 20 sec
If possible, go all out and unbroken through each round.
Open WOD 12.4
AMRepsAP in 12 min of:
– 150 wallball (20 to 10’/15 to 9′)
– 90 double unders
– 30 muscle ups
Record total reps
*3 singles for every double under
*3 pull-ups and 3 ring dips for every muscle up
50 TGUP not for time (as heavy as you can)
*work on stable scapulae and push through heels
then…
400m sprint x 2 (rest 3 min)
200m sprint x2 (rest 3 min)
*record time of each sprint and try to beat your first trial
Back Squat – 5×5
then…
For time:
– 15 squat cleans – 135#/95#
– 400 m run
– 15 power cleans – 135#/95#
– 400 m run
– 15 push jerks – 135#/95#
– 400 m run
Deadlift
– Find 2RM touch and go
Then…
20-15-10
– KB snatch (each arm does 20, 15 and 10)
– Pullup
– Burpee
4 rounds:
– 400m run
– 50 squats
then..
3 x 25 sec all-out row sprint
3x 20 sec all-out airdyne sprint
rest 2 min
Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
– 15 Box jumps (M 24″ box / F 20″ box)
– 12 Push press (M 115 lb / F 75 lb)
– 9 Toes-to-bar
Bench Press 5-5-5-5-5
then…
15 min AMRAP
– 5 burpee box jumps
– 10 KB swings (53/35)
– 15 abmat sit-ups
– 20 double unders
