26 Benson Lane Merrick, NY 11566 | (516) 868-7767
Strength:
Weighted Pull Ups 5,5,5,5,5
WOD:
20 Minute AMRAP
100 Wall Ball Shots
3 Power Cleans 135lb/95lb
3 Pull Ups
6 Power Cleans 135lb/95lb
6 Pull Ups
9 Power Cleans 135lb/95lb
9 Pull Ups
12 Power Cleans 135lb/95lb
12 Pull Ups
etc.. Keep working up the reps and total your score by counting all of the reps you performed starting with the first rep of wall balls.
Strength:
Strict Press 5×3
WOD:
FOR TIME:
3 ROUNDS
7 Dead Lifts 225lb/135lb – BASICS KB 55/35
7 Chest to Bar Pull Ups – BASICS Push Ups
Then Directly Into
3 ROUNDS
14 Sumo Dead Lift High Pulls 95lb/65lb – BASICS KB SDHP
2 Laps Down and Back on Turf of Burpee Broad Jumps
Then Directly Into
60 Over Head Walking Lunges 45lb/25lb Plate – BASICS Body Weight Lunges
400 Meter Sprint
Strength
Box Squat
8x 10,8,6,4,2,2,2,2
WOD
10 minute AMRAP
20 lunges (body-weight)
15 Wallballs 20/14
15 KB swing 55/35
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger
Strength
Framers Carry with KB 20 turf lengths 70/55
Do not lowers weight after you star. you can drop and re pick up as needed
WOD
30-20-10
Push-ups
Sit-ups
Burpees
Ring rows
Double-unders
Leg lifts
Strength
Power Clean 5×3
WOD
4 RFT
20 Hang Cleans 95/65
20 Thrusters 95/65
20 K2E
“Conquer yourself.” – Vladimir Salnikov
Strength/Skill
Work on technique for Handstand Push-ups
AND
5×3 Deadlift use Approx 70-80% of 1RM focus on speed
WOD
Jacked Up Diane AKA Patricia
21-15-9
Deadlifts 225/185
Handstand Push-ups
Pull-ups
Happy Birthday Patricia
Strength: Back Squat 5 x 10 (working to a 10-rep max)
WOD:
4 RFT
*Cash-Out: 50 Wall Balls (20/14)
Strength
Back Squat 5×10
Add weight each set work up to a tough 10
WOD
4 RFT
5 pistol squats right leg
50 sit ups
5 pistol squat left leg
50 sit ups
Cash-out: 50 Wall Balls 20/14
“The body is a vehicle, driven by the mind, fueled by the spirit”
