360.8
WOD – Strength
EMOTM – 10min
Even: 5 Strict Press
Odd: 5 Strict Pull-ups
*Make as difficult as possible- For Press, pick a tough weight you can sustain for all 5 rounds. For the pull-ups, go with a challenging style, but maintainable for all 5 reps: Strict, C2B Strict, or Weighted
WOD – For Time
21 Back Squats (155, 105) Rx+ (185, 125)
15 C2B Pull-ups
9 Shoulder to Overhead
1000m Run
9 Shoulder to Overhead
15 C2B Pull-ups
21 Back Squats
Post weight for strict-press, style of pull-up, and time for WOD to comments!
Fittest Box In Kansas Final WOD
Fittest Box In Kansas Final WOD
Naught Nancy
4 Rounds
400m Run
25 OH Squats 95/65
360.6
WOD – Strength
Overhead Squats – 6 Sets x 3 Reps
Find your 3RM.
*Rest as needed, and 15min Cap.
WOD – 4 Rounds
1min each exercise for max reps: continuous clock, Fight Gone Bad style.
– Calorie Row
– DB Snatch (70, 55)
– Ring Dips
– Sled push (135, 90 – external weight)
~1min Rest
360.5
WOD – Skill
2min Max L-sit Rope Climbs (Scale – 1min Max L-sit + 1min Max Pull-ups)
~2min Rest
2min Max Legless Rope Climbs (Scale- as high as possible without legs)
~2min Rest
2min Max Rope Climb
WOD – For Time
21-15-9
Deadlifts (275, 185)
65 Dubs
*time cap 8min
WOD – 7min AMRAP
15 Barbell Sit-ups
15 Plank Up-downs
360.3
WOD – For Time
1200m Run
63 KB Swings (55, 35)
36 Pull-ups
800m Run
42 KB Swings
24 Pull-ups
400m Run
21 KB Swings
12 Pull-ups
*No Time Cap- Just get ‘er done!
360.2
WOD
Complete For Time:
15-10-5-10-15
Power Snatch (135, 95)
C2B Pull-ups
*(Time Cap – 12 minutes)
*rest 6 min after time cap.
Skill WOD
12 Min AMRAP
Accumulate 30 seconds in L-sit
60 Double Unders
9 Strict HSPU
Fittest Box In Kansas 14.3 Wod
30 minute time cap
Find your 3RM Backsquat
360.1
For Time, complete
238 Burpees
*the young age our our country in years.
Stuart’s Revenge
Stuart’s Revenge
PREWOD
Skill Work! 15-20 minutes
Five Rounds For Time:
5 Shoulder to Overhead (185/105)
10 bupree box overs
Row Cindy Row
Row Cindy Row
PREWOD
500m row Time Trial- 1 max effort attempt
Cindy
20 minute amrap
5 Pull ups
10 Push ups
15 Squats
