WODs

Five rounds for time of: Run 400m 21 Deadlifts (185/35 lb)

Strength: Bench Press – work up to three heavy sets of 5 reps Then, “Annie” 50-40-30-20-10 reps of the following for time: Double-unders Sit-ups

For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings (24/16k) 60 Sit-ups 70 Burpees

“Coe” Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery [...]

Strength: Squats – work up to a heavy weight and perform 3 sets of 5 reps at that weight Then, AMRAP in 10 minutes of: 5/5 One-armed overhead squat with a KB (24/16k) 10 Renegade rows [...]

Skills: Kettlebell clean & jerk Then, 5 rounds for time of: 5/5 KB Clean & Jerk (24/16k) 10 Lunge steps with plate locked overhead (45/25lb), L+R = 1 25 Double-unders

Strength: Deadlift – work to a heavy set of 5 reps Then, partner up for 10 minutes. Partner A performs 10 burpees while Partner B performs as many SDHPs with a KB (24/16k) as possible. Then [...]

“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 [...]