WOD
“Leftovers are for quitters”
Teams of 2 For Time
50/40 Calorie Row
50 Handstand Push Ups (OR Scale 30 Strict Handstand Push Ups)
50/40 Calorie Row
50 Deadlifts 225#/155#
50/40 Calorie Row
50 Handstand Push Ups (OR Scale 30 Strict Handstand Push Ups)
50/40 Calorie Row
WOD
“It's lights out and away we go!”
Partner “BRADSHAW”
Teams of 2 For Time:
10 rounds (each/1:1)
3 Handstand Push Ups
6 Deadlifts 225#/155#
12 Pull-Ups
24 Double-Unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Skill Work
Ring Dip Skill Work
EMOM8:
odd: 5-8 Strict Ring Dips
even: 10-20 sec Ring Support Hold
Advanced athletes can add weight to make it challenging.
Modify to matador or box dips/hold as needed.
WOD
"Sandworms"
AMRAP 2:00
50 Double Unders
25ft Handstand Walk (Scale 2 Wall Walks)
Max Deadlifts 225#/155#
*Go until you get 50 reps
-rest 1 minute between sets-
*14 minute time cap. Score is clock time. If you are not finished within 5 sets (14 minutes), score is 14:00 plus remaining unfinished deadlift reps (1 rep = 1 sec).
WOD
"Emilio"
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)
Rest 3:00
AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)
Rest 3:00
AMRAP 7:
50 Deadlifts 135#/95#
50 Deadlift 225#/155#
Max Rep Deadlifts 315#/225# (Rx+ = 365#/255#)
