Category: WODUP

A. TUESDAY

On the 2:00 Mins x 4
– 12 Barbell Rows
– 12 Push UpsScoring: Not Scored

B. “TURBO TIME” [COMPETE/TRAIN]

AMRAP 4:
20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Cal Bike or Row or Shuttle Run

Rest 4 Minutes

AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Cal Bike or Row or Shuttle Run

Rest 4 Minutes

AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Cal Bike or Row or Shuttle Run

Dumbbells: (50/35)'s

*Score = Sum Total Calories or RoundsScoring: Not Scored

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A. PART 1: “BACK AT IT AGAIN” [COMPETE/TRAIN]

For Time:
75 Power Snatches (75/55)

On the Minute [Starting at 0:00]:
30 Double Unders

**TIME CAP : [15:00]

*Score Time it takes to complete the workoutScoring: Not Scored

B. PART 2: POWER SNATCH

[Right After Completing "Back At It Again"]
7 Minute Window:
Build to Heavy Single Power SnatchScoring: Not Scored

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A. Saturday workout

5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders

Dumbbells: (50/35)'s

*Score = Time it takes to complete the workout Scoring: Not Scored

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A. GYMNASTIC

EMOM 8 :
1-3 REPS FOR QUALITY OF :
BAR MU / C2B PULL UPS / PULL UPSScoring: Not Scored

B. METCON

4 ROUNDS FOT TIME :
– 21 KIPPING PULL UPS / BOX PULL UPS / BAND PULL UPS
– 15 STRICT HSPU
– 9 KB SINGLE LEG HIP HINGE / TRX SINGLE LEG HIP HINGE

https://www.youtube.com/watch?v=idDHY7tfygoScoring: Not Scored

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A. “THIS COULD BE US”

AMRAP 25:
Buy-In: 4,000 Meter Run (800 Meter x 5 Rounds)
or 5,000m Bike or 10,000m Row

Directly Into…

AMRAP With Time Remaining:
Wall Balls (20/14)

*Score = Sum Total Reps of Wall BallsScoring: Not Scored

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A. Strength

Snatch : All Percentages Off 1RM Snatch:

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

1 Rep @ 88%

Build to Heavy Single (3 Misses Allowed)Scoring: Not Scored

B. “CHAN’S CHALLENGE”

3 Rounds For Time:
9 Squat Snatches (155/105)
15 Bar-Facing Burpees
21 Toes to Bar

[Kilos = 70/48]

*Score = Time it takes to complete the workoutScoring: Not Scored

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A. 1 RM

Strict Press (Build a Heavy Load)

3-3-2-2-1-1-1 << 1RM

Rest 1-3 Minutes Between Sets.Scoring: Not Scored

B. “RETURN TO SENDER”

AMRAP 15:
1,000 Meter Row or 2,000 Meter Bike or 800 Meter Run
30 Single Dumbbell Hang Clean & Jerks (50/35)
50 Single Dumbbell Box Step-ups (24"/20")
20 Alternating Single Dumbbell Devil’s Presses

*Score = Rounds + RepsScoring: Not Scored

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A. 1 RM

Back Squat 1RM
Take 20:00 to Find a new 1RM
3 @ 50%
3 @ 60%
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95-97%
1 @ 102-105%
Scoring: Not Scored

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A. 1 RM

Back Squat 1RM :
Take 20:00 to Find a new 1RM
3 @ 50%
3 @ 60%
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95-97%
1 @ 102-105%Scoring: Not Scored

B. "Lactaid"

"Lactaid"
AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run
…
Continue to Add (10) Squats Per Round
Scoring: Not Scored

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