WOD
"Midline Climb"
For Time:
30 Deadlifts 185#/125#
2 Rope Climbs (Scale 6 Strict Pull Ups)
30/24 Calorie Row
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 GHD Sit-ups (Scale V-Ups)
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 GHD Sit-ups (Scale V-Ups)
2 Rope Climbs (Scale 6 Strict Pull Ups)
30/24 Calorie Row
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 Deadlifts 185#/125#
WOD
"Sundance Square"
Teams of 2 (1:1 on sets)
2 sets
3:00 AMRAP
1 Rope Climb (or 3 Burpee Pull Ups)
8/6 Calorie Air Bike
-rest 3:00-
3:00 AMRAP
15 Deficit Push Ups (4in/2in)
75ft Farmers Carry (70s/50s)
-rest 3:00-
3:00 AMRAP
15 GHD Sit Ups (or scale to V-Ups)
75ft Dumbbell Front Rack Carry (2x50/35)
-rest 3:00 between sets-
WOD
"Protector - Firefighters"
For time:
30 Wall Ball 20#/14#
50 Box Jump Overs 24#/20#
30 Wall Ball 20#/14#
50 GHD Sit Ups (Scale V-Ups)
30 Wall Ball 20#/14#
6 Rope Climbs
(Scale 30 Elevated Ring Rows)
Accessory
"Strict Pull-ups: Week 2"
Freedom:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 5 Strict or Box Assist pull-ups
–rest 90 seconds between sets–
Independence:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Liberty:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 2 Box Assist pull-ups
–rest 90 seconds between sets–
Strength
Bench Press:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Schoolhouse Rock!"
3 Rounds For Time:
27 Air Squats
21 GHD Sit Ups (Or Scale to V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups
