Rest Day
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5 rounds for time of:
400-m run
15 ring rows
Share your at-home modifications and times in comments.
21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
Deadlifts
♀ 125-lb. deadlifts
♂ 185-lb. deadlifts
Share your at-home modifications and times in comments. | Compare to 160427.
Practice SLIPS for 20 minutes.
Clean and jerk 3-3-3-3-3 reps
If at home, modify with dumbbells, jugs, or other heavy objects.
Post loads to comments. | Compare to 180311.
Rest Day
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21-15-9 reps, slowly, of:
Chest-to-wall handstand push-ups
Hip-back extensions
Strict knees-to-elbows
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3 rounds for time of:
Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups
♀ 20-lb. DBs ♂ 30-lb. DBs
Post time to comments. | Compare to 171222.
Practice SLIPS for 20 minutes.
Back squat 5-5-3-3-3-1-1-1-1 reps
Post loads to comments. | Compare to 190821.
Rest Day
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3 rounds for time of:
50-m lunge in AFSAP
1 burpee per lunge step taken
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Compare to 191225.
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments. | Compare 180515.
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box
Post push press reps completed each round to comments.
Rest Day
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On a 15-minute running clock, for max reps:
5 rounds of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of push-ups, rest 10 seconds
Then, 5 rounds of:
20 seconds of squat cleans, rest 10 seconds
20 seconds of pull-ups, rest 10 seconds
Then, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds
20 seconds of sit-ups, rest 10 seconds
♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch
Post total reps completed at each exercise to comments.
12-9-6 reps for time of:
Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Strict muscle-ups
♀ 45-lb. dumbbell ♂ 70-lb. dumbbell
Post time to comments.
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Post time to comments. | Compare to 160207.
Rest Day
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For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Compare to 191107.
4 rounds for time of:
50-ft. walking lunge
30 wall-ball shots
30 box jumps
♀ 20-in. box ♂ 24-in. box
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Rest Day
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6 rounds for time of:
Run 400 meters
Rest 2 minutes
Then, practice SLIPS for 20 minutes.
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Complete as many rounds as possible in 7 minutes of:
5 hard-effort pulls on C2 rower
3 deadlifts
♀ pulls at sub-1:45/500-m pace, 215-lb. deadlift
♂ pulls at sub-1:30/500-m pace, 315-lb. deadlift
Post rounds completed to comments. Share scaled WOD that preserves the stimulus where needed and results therein.
Compare to 140216.
Complete as many rounds in 20 minutes as possible of:
5 overhead squats
10 box jumps
15 shoot-throughs
♀ 95-lb. OHS, 24-in. box
♂ 135-lb. OHS, 30-in. box
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Rest Day
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SQT
3 rounds for time of:
10 ground-to-overheads
200-yard shuttle sprint, 50 yards there and back twice
♀ 65 lb. ♂ 95 lb
Post time to comments. | Compare to 150721.
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Post time to comments. | Compare to 180102.
Practice SLIPS for 20 minutes
Split jerk 5-5-3-3-3-1-1-1-1 reps
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Rest Day
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