A) 4 rounds; rest 2 minutes between rounds:
- 8 sumo deadlifts (max 185 lbs)
- 8 neutral position DB bench presses (max 65 lbs per arm)
- 10 band pulls
B) 3 rounds; rest 1 minute between rounds:
- 10 hip raises
- 3 wall walks
- 5 strict pull-ups (blue band)
C) 7 rounds; rest 45 seconds between rounds:
- 15 seconds max airdyne
4 rounds; rest 4 minutes between rounds:
- 400 M rowing
- 15 burpees
- 10 DB GTO per arm (40 lbs)
- 20 sit-ups
Time: 30:51
Partner WOD (working solo because no one else was in class, so I did half of the following and rested as if I had a partner. Sawyer did the throws with me):
- 180 seconds jump rope
- 100 wall balls (20 lbs)
- 80 calorie row
- 60 med ball twist throws
- 40 DB snatches (50 lbs)
- 20 down and back sprints
Time: 18:10
Work with a running clock; rest for the time not working:
A) 0-15 minutes -- 3 rounds:
- 10 pull-ups (blue band)
- 10 burpee box jumps
Time: 5:42 (rest 9:18)
B) 15-30 minutes -- 3 rounds:
- 10 sumo deadlifts (165 lbs)
- 10 KBS (55 lbs)
Time: 6:00 (rest 9:00)
C) 30+ minutes -- 3 rounds:
- 10 ring rows
- 20 pushups
Time: 5 or so minutes
A) 5 rounds; rest 2 minutes between each round:
- 5 sumo deadlifts (max 200 lbs)
- 8 drop balls (20 lbs)
B) 5 rounds as fast as possible; rest 3x the time it takes to complete each round:
- 10 goblet squats (45 lbs)
- 10 tuck jumps
A) 7 minute AMRAP:
- 7 thrusters (65 lbs)
- 70 jump rope
Total: 4 rounds + 56 reps
Rest 3 minutes
B) 7 minute AMRAP:
- 7 hang power cleans (95 lbs)
- 7 box jumps (24")
Total: 6 rounds + 8 reps
Rest 3 minutes
C) 7 minute AMRAP:
- 7 slam balls (20 lbs)
- 14 walking lunges
Total: umm 6+ rounds? I forget.
A) 5 rounds; 60 seconds rest between each round:
- 8 DB snatches per arm (max 55 lbs)
- 1 minute row
B) 5 rounds; 40-45 seconds rest between each round:
- 5 man makers (20 lb DBs)
- 1 minute airdyne
C) 8 rounds of tabata prisoner squats
