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Strict False Grip Supine Ring Rows 5×4
Strict Ring Dips 5×4
Rest as needed between sets.
* Alternate with Strict ring dips 5×4. Supine should be feet on box level with bottom of rings. Scale to false grip ring rows (not supine)
3 rounds for time of:
21 Pull-ups
15 Power Snatches (95#/65#)
12 Ring Dips
9 Row Calories
Push Press: 3-3-3-3-3Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
20 Double Unders
9 Push Press (75#/55#)
12 Barbell Lunges (75#/55#)
* Alternating lunge (forward) in place with bar in front rack
Deadlift + Hang Power Clean + Push Jerk 1-1-1Deadlift + Hang Power Clean + Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex
Complete as many rounds as possible in 12 mins of:
12 Deadlifts (115#/75#)
9 Hang Power Cleans (115#/75#)
6 Push Jerks (115#/75#)
* choose load you can do all DL + a set of HPC UB
Photo by @robcwilson
“DT Lite” AMRAP today!
Take care of those hands and avoid tears and rips. Keep your calluses in check through these simple tips below. Also grips are okay, gloves are a no (unless you are recovering from an injury or torn hands).
Preventing Rips: Keeping Your Hands Intact to WOD Another Day
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row, Alternating Dumbbell Snatches and Toes-to-barsFor time:
Row 1000m
50 Alternating Dumbbell Snatches (50#/35#)
30 Toes-to-bars
Photo by @robcwilson
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run, Sumo Deadlift High-pulls and Wall Balls4 rounds for time of:
Run 400m
20 Sumo Deadlift High-pulls (75#/55#)
20 Wall Balls (20#/14#)
Photo by @robcwilson
Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and SquatsAs a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (As a team)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunges, Farmer Carry (35#/20#)
50 Air Squats
This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.
Photo by @robcwilson
Lifting: Deadlifts and Bent Over Barbell RowsDeadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
* Alternate sets with Bent Over Row
Complete as many rounds as possible in 12 mins of:
6 Strict Handstand Push-ups
9 Deadlifts (225#/155#)
30 Double Unders
Photo by @robcwilson
Skill practice: Muscle-ups, Rope Climbs3 practice rounds of:
Muscle-ups
Rope Climbs
Post your reps, progressions used and observations in the comments.
* 15 minutes to practice MU, RC or progressions/building block movements. Use this time for foot lock practice, or strict ring pu/dip, floor MU, false grip or kipping work.
AMRAP 15 mins: Rope Climbs, Kettlebell Swings and AbMat Sit-upsComplete as many rounds as possible in 15 mins of:
3 Rope Climbs, 15 ft
15 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups
Photo by @robcwilson
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By: Burpee Box JumpsWith a continously running clock perform:
1 Burpee Box Jump (24″/20″) in the first 1 min
2 Burpee Box Jumps in the second 1 min
3 Burpee Box Jumps in the third 1 min
…
Continuing this for as long as you are able.
Photo by @robcwilson
Front Squat: 3-3-3Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Muscle-ups
25 Thrusters (75#/55#)
Row 1000m
25 Thrusters
10 Muscle-ups
Photo by @robcwilson
