AMRAP in 6 min
5 Deadlifts
7 Med Ball Situps @ 14#
9 Box Jumps (20”) (I didn’t notice the change for the Brown level)
Rest 2 min
Complete 3 cycles
*Increase DL weight on each AMRAP
R1: 6 rounds even (@125#)
R2: 5 rounds + 1 box jump (@135#)
R3: 5 rounds + 4 DL (@145#)
Kevin
Deadlift practice
135-185-205-225
AMRAP in 6 min
5 Deadlifts
7 Med Ball Situps
9 Box Jumps (30”)
Rest 2 min
Complete 3 cycles
The box steps were my problem area today due to the right thigh muscle. I did chuckle while doing the situps as I remember when Coach Ingrid had to stand on my feet so I could do them.😁
Christie Neate
Deadlift practice (3-5 reps)
125-135#
AMRAP in 6 min
5 Deadlifts
7 Med Ball Situps
9 Box Steps (30/24”)
Rest 2 min
Complete 3 cycles
*Increase DL weight on each AMRAP
R1 at 145# = 4 Rounds
R2 at 155# = 3 Rounds + 7 MB Situps
R3 at 165# = 3 Rounds + 5 Box Steps
Thanks Julia!
Ang
Deadlift Practice x5
105-125-135-145
AMRAP in 6 mins
5 deadlifts
7 medball sit-ups (14#)
9 box jumps (20”)
Rest 2 mins
Complete 3 cycles
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Deadlift practice
55×5
85×5
105×5
125×5
AMRAP in 6 min / Rest 2 min x 3 Cycles
5 Deadlifts
7 Hanging Knee Raises
9 Box Step Ups 20″
R1-> DL @135 : 5 Rounds
R2-> DL @140 : 4 Rounds + 8 Box Step Ups
R3-> DL @140 : 5 Round + 1 DL
AMRAP in 6 min
5 Deadlifts
7 Med Ball Situps
9 Box Jumps (30”)
Rest 2 min
Complete 3 cycles
*Increase DL weight on each AMRAP
Round 1 (185): 4 + 5 DL
Round 2 (205): 3 + 3 Box jumps
Round 3 (225): 3 + 3 situps
Deadlift practice
85-125-175-185# x 5
AMRAP in 6 min
5 Deadlifts
7 Med Ball Situps @ 14#
9 Box Jumps (20”) (I didn’t notice the change for the Brown level)
Rest 2 min
Complete 3 cycles
*Increase DL weight on each AMRAP
R1: 6 rounds even (@125#)
R2: 5 rounds + 1 box jump (@135#)
R3: 5 rounds + 4 DL (@145#)
Deadlift practice
135-185-205-225
AMRAP in 6 min
5 Deadlifts
7 Med Ball Situps
9 Box Jumps (30”)
Rest 2 min
Complete 3 cycles
DL @ 205 = 109 reps
DL @ 225 = 96 reps
DL @ 245 = 86 reps
Total – 291!
Deadlift practice (3-5 reps)
55, 65, 75, 85
AMRAP in 6 min (mix of Yellow and Orange)
5 Deadlifts (85)
7 Situps
9 Box Steps (16)
Rest 2 min
Complete 3 cycles
Round 1. 4 (84)
Round 2. 3 + 5 DL, 7 situps 3 box steps (78)
Round 3. 3 + 5 DL, 7 situps (75)
The box steps were my problem area today due to the right thigh muscle. I did chuckle while doing the situps as I remember when Coach Ingrid had to stand on my feet so I could do them.😁
Deadlift practice (3-5 reps)
125-135#
AMRAP in 6 min
5 Deadlifts
7 Med Ball Situps
9 Box Steps (30/24”)
Rest 2 min
Complete 3 cycles
*Increase DL weight on each AMRAP
R1 at 145# = 4 Rounds
R2 at 155# = 3 Rounds + 7 MB Situps
R3 at 165# = 3 Rounds + 5 Box Steps
Thanks Julia!
Deadlift Practice x5
105-125-135-145
AMRAP in 6 mins
5 deadlifts
7 medball sit-ups (14#)
9 box jumps (20”)
Rest 2 mins
Complete 3 cycles
1st @ 135# 4 + 5 deadlifts
2nd @ 145# 3 + 4 box jumps
3rd @ 155# 3 + 2 sit-ups
Total reps 238
Thanks Carrie
Deadlift practice (3-5 reps)
135-185-215-225#
AMRAP in 6 min
5 Deadlifts
7 Med Ball Situps
9 Box Jumps (30/24”)
Rest 2 min
Complete 3 cycles
*Increase DL weight on each AMRAP
205-225-235# .. all rounds unbroken
Round 1 – 4 rounds + 2 BJ
Round 2 – 4 rounds + 5 SU
Round 3 – 4 rounds even
Good WOD, was though but fun!
AMRAP in 6 min
5 Deadlifts
7 Med Ball Situps
9 Box Steps @ 20″
Rest 2 min
Complete 3 cycles
DL: 205 / 215 / 225
Rd1: 5 rounds + 5 Box Steps
Rd2: 4 rounds + 7 Box Steps
Rd3: 4 rounds + 2 Box Steps
Deadlift practice 5 reps
135-185-205-225
AMRAP in 6 min
5 Deadlifts @ 185-205-225
7 Med Ball Situps 20#
9 Box Jumps 24”
Rest 2 min
Complete 3 cycles
Cycle 1, 5 Rounds + 6 Sit ups
Cycle 2, 5 Rounds + 1 Deadlift
Cycle 3, 4 Rounds + 4 Deadlifts
Thanks Carrie!
Deadlift warm up X5
145#/185#/225#
Deadlift at 205#/225#/245#
Cycle 1 98 reps
Cycle 2 84
Cycle 3 65.
Really enjoyed this one
Box at 30″ ball at 20#
AMRAP in 6 min
5 Deadlifts
7 Med Ball Situps
9 Box Jumps (24”)
Rest 2 min
Complete 3 cycles
*Increase DL weight on each AMRAP
Round 1 (225): 4 + 7 situps
Round 2 (235): 4 + 2 Deadlifts
Round 3 (245): 3 + 2 box jumps
Deadlift x 5
85# – 105# – 115# – 125#
AMRAP in 6 min
5 Deadlifts
7 Med Ball Situps
9 Box Jumps (20″)
Rest 2 min
Complete 3 cycles
Rnd 1: 3 rounds + 5 Box Jumps @ 85#
Rnd 2: 3 rounds + 5 Box Jumps @ 95#
Rnd 3: 4 rounds @ 105#
That was a good one!
Deadlift Practice 3-5 reps
185-235-255-305#
AMRAP in 6 min
5 Deadlifts
7 Med Ball Situps @ 20#
9 Box step ups (20″)
Rest 2 min
Complete 3 cycles
Rnd 1: 4 rounds + 2 situps @ 185#
Rnd 2: 3 rounds + 7 situps @ 205#
Rnd 3: 3 rounds + 4 situps @ 225#
Deadlift x 5
95-135-155
AMRAP in 6 min
5 Deadlifts 135/155/165
7 Med Ball Situps 20#
9 Box Jumps (24″)
Rest 2 min
Complete 3 cycles
Rnd 1: 3 rounds + 3 Box Jumps
Rnd 2: 3 rounds + 3 Box Jumps
Rnd 3: 3 rounds + 5 situps