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WOD

Warm-up

Part A) Warm-up: For Quality

6 Minutes AMRAP

6 Calories Rows

8 Dumbbell Deficit Push Ups

10 Inverted Rows

Score Rounds and Reps


Pull & Push Strength

Part B) Upper Pulling Strength

Strict Pronated Pull-ups (Bodyweight or Weighted)*

5 sets of 5

*Rest 2min. between sets

*Build towards a heavy 5 reps for the day

Score Load (if weighted)


Part C) Upper Pushing Strength

Dips (Bodyweight or Weighted)*

5 sets of 5 Supersets of:

*Rest 2min. between sets

*Build towards a heavy 5 reps for the day

Score Load (weighted dips)


Capacity


Part D: Capacity

15min AMRAP

Ascending ladder:

5-10-15-20 etc

Calories Assault Bike

Dumbbell Bench Press (50/35lbs)

Toes to bar

*Advanced: 70/45lbs.

Your score for this workout is the amount of Rounds/Reps accumulated during this 10min AMRAP.


Post your scores to comments!!


 
 
 

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Linda

- RX - 10-9-8-7-6-5-4-3-2-1 reps for time: 1.5 x bodyweight deadlift 1 x bodyweight bench press .75 x bodyweight squat clean

 
 
 
Diane

RX For time: 21-15-9 Deadlifts (155/225 lb) Handstand push-ups SKILL WORK Post-workout 4 sets: 20 hollow rocks: 10 rest

 
 
 

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