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“Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats

Strength: Strict Press – work to a heavy set of 5 reps Then, four rounds for time of: Run 400m 15 Toes to bar 20 Wall ball (20/14lb)

RokFit’s Cyber Series – WOD #2 – The Triplet 10,9,8,7,6,5,4,3,2,1 reps for time of… OPT pull-up (chin breaks vertical plane) DB ground to overhead – Men – 50lb [...]

“Stiffy’s 100” Five rounds for time: Run 200m with sandbag (50/35lb) 20/20 Sledgehammer swings (16lb) 10 Push-ups with hand release 20 Sit-ups 30 Squats  

Skills: Wall walk/Handstand push up progression & Ring dips Then, AMRAP 15 minutes of: 3 Wall walks 10 Parellette pass-thrus 10 Ring dips  

Squat – work up to a heavy weight to perform 5 reps. Do 3 work sets with same weight. Then, run for 1 mile for time.