WOD 6
2 rounds for time of:
100-cal. row (total, switching every 25)
50 hand-release push-ups (total)
[15:16]
WOD 7
1-rep-max* each of:
Deadlift / hang clean / hang clean and jerk
[360]
WOD 5
10-9-8-7-6-5-4-3-2-1 reps each* of:
Pull-ups
Squat snatches
[16:07]
10:00 AMRAP
30x Double Unders
15x RKBS @ 55#
[5x Rounds]
COMP WOD (For Time)
3x Rounds
20x Toes-to-bar
20x Backrack Step-ups @ 135#
400m OH Plate Carry @ 45#
[55:00]
Adapted today’s WOD to be more like a Hero WOD in preparation for next month’s 30 days of Hero WODs.
5x Rounds
400m Sandbag Carry 60#
20m Sled Push 180#
10x Deadlifts 185#
10x Box Jumps
With Weight Vest 20#
Prepping for 1 month of Hero WODs. 5x rounds: 400m Sandbag carry 60# + 180# Sled Push + 10x 185# Deadlifts & 10x Box jumps all with Weight Vest. #barf #sohot
A post shared by Gene Crawford (@crawfish) on Jun 19, 2018 at 2:25pm PDT
500m Row Max Effort [1:44]
Wall Balls 50x
Pull-ups Strict 5×5
400m Run 6x 1:00 rest between each 400m
10:00 AMRAP
3x Hand Stand Push-ups (scaled/bands)
6x Pistol Squats (scaled/bands)
9x Ring Dips (scaled/bands)
[4x + 3x]
Noon class. Fight class. We had a small class, just 4 of us.
We did a new training drill, we’re calling “Battle Stations”… We setup 4 cones, you run from cone to cone (sprint) and dropping at each cone and doing 1, 2, 3, 4, 5 pushups. Then run to the ring and face your partner, putting on your fight gear as quickly as you can and immediately sparring for 1:30
It’s awful… 🙂