WOD-
15:00 to Bench press
Sets of 8 – 12 reps
Then,
With a partner:
As many rounds as possible in 18:00 of
20 Deadlifts 205#(135#)
20 Bar or ring muscle ups
20 Calories on the ski erg or bike
1 person works, 1 person rests.
Break up however you want”
WOD-
5 Rounds for time of:
Row 500(450) meters
40 Air squats
20 Box jumps 24″(20″)
10 Supine ring rows
1 Rope climb
35:00 Time cap
WOD-
Glute Hypertrophy Day
5 x 12 Hip Thrusts with barbell
4 x 10/10 Bulgarian Split squats
3 x 10/10 Single leg step ups with dumbbells
2 x 20/20 Walking lunge steps with dumbbells
WOD-
5 Rounds of:
Wtih a 5:00 clock
Row 30(25) calories
10 Burpees over the rower
5 Shoulder to overhead*
Rest remainder of time
Score = Slowest round
Weights for workout:
Rd 1 = 115#(75#)
Rd 2 = 135#(95#)
Rd 3 = 155#(105#)
Rd 4 = 185#(115#)
Rd 5 = 205#(135#)
WOD-
As many rounds as possible in 22:00 of
Run 200 meters
20 Goblet squats 53#(35#)
10 Toes to bar
Post WOD:
3 – 5 rounds for quality of
12-15 Bicep curls with barbell
10 Push ups
WOD-
Midline Capcity 5:00
:15 flutter kicks
:15 leg raise static hold (Hold at the top of leg raise)
:30 Knees to chest (Slow and controlled)
Every 2:30 x 7
2 Power Cleans
*Drop bar after rep 1 and reset for rep 2 similar to the dead stop deadlifts
we’ve been doing
Death by 2 Power cleans 135#(95#)
Minute 1 = 2 Power cleans
Minute 2 = 4 Power cleans
Minute 3 = 6 Power cleans
Minute 4 = 8 Power cleans
*Keep adding 2 reps each minute until you can’t complete the reps
in a minute.
10:00 Time cap
*If you don’t make the reps in a minute and there is still time in the workout
rest, and then go back to a number you can hit each minute until the 10:00
is up
BOOP Charity Workout. Open to everyone!
With a partner
Row 1011 meters
Then 5 rounds of
3 Wall walks
3 Box jumps
3 Thrusters
3 Burpees over your partner
3 x 20 lunges
3 x 20 double unders
*Each partner does 3 reps of each every round. You can do all 3 in a row or mix it up
Example:
For the wall walks, partner 1 does 1, the partner 2 does 1. Once each partner has done 3
you can move on to the next movement.
For the lunges, each person does 20 lunges and that’s 1 rep, so each person will do 20 lunges
3 times each round.
Then,
Row 1011 meters
30:00 Time cap
WOD-
Every 2:00 x 5 sets
2 Deadstop deadlifts
*Aim for heavier than 2/22/23
Rest ~ 5:00 then,
For time:
30-20-10
Deadlifts 185#(125#)
Chest to bar pull ups
Post WOD:
3-5 rounds for quality of
5 GHD hip extensions
5 GHD back extensions
WOD-
Every 3:00 x 6 rounds
8 Devil’s press (Choose weight)
8 Dumbbell box step ups 24″(20″)
With the remaining time in the round,
Max calories on bike, ski erg, and rower
2 rounds on each machine
Rest 2:00 between each round.
Score = total row calories, total bike calories, total ski erg calories
3 Scores on the board
WOD-
Every 2:00 x 7
2 Push press + 1 Push jerk
*Add weight or go across
Rest ~ 5:00 then,
With an 8:00 clock
10 Wallballs 20#(14#)
Max unbroken toes to bar
*Score = total toes to bar
