Archives: WODs

Pop Quiz   

AMRAP 4:

3 Rounds:

7 Push Press (HSPU)*

7 Front Squats

7 Pull-ups

Time Remaining:

Max Calorie Row

‍[Rest 4 Minutes]

AMRAP 4:

3 Rounds:

5 Push Press (SHPS)*

5 Front Squats

5 Pull-ups (C2B)

Time Remaining:

Max Calorie Row

[Rest 4 Minutes]

AMRAP 4:

3 Rounds:

3 Push Press (2  Deficit)*

3 Front Squats

3 Pull-ups (BMU)

Time Remaining:

Max Calorie Row

FX: 75/55; 95/65; 115/85

RX: 95/65; 115/85; 135/95

RX+: 115/85; 135/95; 155/105: HSPU*

BENCH PRESS 

12 Minutes Bench Press

Max Reps of Bench Press @ 85%

* To Technical Failure

* Add 5#

  Perfect Ten   

10 Rounds For Time:

10 DB Snatches

10 Box Jumps*

10 Push-ups**

Time Cap: 18 Minutes

FX: 35/25; 20/18

RX: 50/35; 24/20

RX+: 50/35

*SA OVH Squat

** 3 BMU or RMU             

FRONT SQUAT

15 Minutes Front Squats

Max Reps of Front Squats @ 80%

* To Technical Failure

* Add 10#

“Switching Gears”

[TEAMS OF 2]:

On the Minute x 14 [7 Rounds]:

Minute 1: 20 Wallballs

Minute 2: Max Bike Calories

* Partners Start On Separate Stations

* Score Total Bike Calories

* Subtract Uncompleted Wallball Reps From Final Calories

FX: 14/10

RX: 20/14

RX+: 20/14; ECHO”

“Rankel”

AMRAP 20:

6 Deadlifts

7 Burpee Pull-ups

10 Kettlebell Swings

200 Meter Run

FX: 155/105; 35/26

RX: 185/125; 53/35

RX+: 225/155; 70/53

“Gently Down The Stream”

For Time: 

1,000/900 Meter Row 

4 Rounds: 

20 AbMat Sit-ups 

10 DB Front Rack Reverse Lunges 

750/675 Meter Row 

3 Rounds: 

20 AbMat Sit-ups 

10 DB Front Rack Reverse Lunges 

500/450 Meter Row 

2 Rounds: 

20 AbMat Sit-ups 

10 DB Front Rack Reverse Lunges 

250/225 Meter Row 

1 Round: 

20 AbMat Sit-ups 

10 DB Front Rack Reverse Lunges 

Time Cap: 28 Minutes

FX: 35s/25s

RX: 50s/35s

RX: 50s/35s; 10 GHDs             

Murph

For Time:  

1-Mile Run  

100 Pull-ups  

200 Push-ups  

300 Air Squats  

1-Mile Run   

If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

“DTEAM”

[TEAMS OF 3]

5 Rounds For Time: 

P1: 20/16 Calorie Row 

P2: 18/15 Calorie Bike

P3: 1 Round of “DT” 

1 Round of “DT”: 

12 Deadlifts 

9 Hang Power Cleans 

6 Push Jerks 

* Switch After Completion of All Stations 

Time Cap: 25 Minutes 

FX: 115/85

RX: 135/95

RX+: 155/105

Back Squat

15 Minutes Back Squat 

Build to Heavy Single 

“Brace Yourself”

50-40-30-20-10

DU

Sit-ups

18-15-12-9-6

Double KB Front Squats

Time Cap: 18 Minutes

FX: 2:1 SU; 35s/26s

RX: 53s/35s

RX+: 70s/53s; 25 GHDs

“Run up” 

5 Rounds For Time: 

400 Meter Run

6 Pull-ups

400 Meter Run

15 Push-ups

Time Cap: 30 Minutes

FX: Jhook Row

RX: As Written

RX+: Strict Pull-ups