KIPPING PULL-UPS/BUTTERLY KIP

SKILL: 15 MINS

KIPPING PULL-UPS/BUTTERFLY KIP

WOD:

400 METER FARMER’S WALK (53/35)

– THEN –

5 RFT:

10 BODYWEIGHT DEADLIFTS

20 MEDBALL SLAMS (20/14)

30 DOUBLE UNDERS

– THEN –

400 METER FARMER’S WALK (53/35)

SNATCH GRIP DEADLIFT

STRENGTH:

SNATCH GRIP DEADLIFT (4X3)

– SUPERSET WITH –

WEIGHTED PULL-UPS (4X5)

WOD:

7 RFT:

7 HPC (95/65)

7 PUSH PRESS

7 FRONT SQUATS

7 RDL’S

"MAUPIN"

HERO WOD:

"MAUPIN" 

4 RFT (45:00 TIME CAP):

800 METER RUN

49 PUSH-UPS

49 SIT-UPS

49 AIR SQUATS

U.S. Army Staff Sgt. Keith “Matt” Maupin of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.  He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

BARBELL FLOOR PRESS

STRENGTH:

BARBELL FLOOR PRESS (4X4)

– SUPERSET WITH –

AB WHEEL ROLLOUTS (4X10)

WOD:

RUN 400 METERS

– THEN –

5RFT

10 PUSH PRESS (135/95)

10 FLOOR WIPERS

10 CHEST-TO-BAR PULL-UPS

– THEN –

RUN 400 METERS

SINGLE ARM KB SWING

SKILL:

SINGLE ARM KB SWING (3X8 EACH ARM)

WOD:

ROW 1,000 METERS

– THEN –

7 RFT

20 SINGLE ARM KB SWINGS (53/35)

10 TOES TO BAR

– THEN –

100 DOUBLE UNDERS

HERE WE GO! ANOTHER PARTNER WOD!

WOD:

IN TEAMS OF 2, COMPLETE THE FOLLOWING IN ANY ORDER WITH A 35 MINUTE CUTOFF:

400 METER RUN

100  BURPEES TO PLATE

400 METER RUN

100 OVERHEAD LUNGES (45/25)

400 METER RUN

100 AMERICAN KBS (53/35)

400 METER RUN

100 WALL BALL SHOTS (20/14)

*Athlete’s have the option of running 400 meters together, or doing their runs as a 2×200 meter relay, alternating runners. Athletes must complete all 100 repetitions (split however they choose, with one athlete working at a time) before moving on.

LET'S SET A PR TODAY!

STRENGTH:

DEADLIFT – 20 MINS TO FIND 1 REP MAX

WOD:

21 – 15 – 9 – 15 – 21

POWER CLEAN (115/85)

RING DIPS

KNEES TO ELBOW

OVERHEAD PRESS

STRENGTH:

OVERHEAD PRESS (3X3)

– SUPERSET WITH –

SINGLE ARM BENT KB ROW (3X10 EACH ARM)

WOD:

5 RFT:

10 STRICT PRESSES @ 70% OF LAST WORKING SET

10 FEET ELEVATED RING ROWS

20 V-UPS

KB COMBAT COMPLEX

STRENGTH:

REVIEW KB SNATCH AND KB CLEAN

WOD:

100 DOUBLE UNDERS

– THEN –

KB COMBAT COMPLEX – 3 ROUNDS:

5 KB SNATCH (L/R) (53/35)

5 KB CLEAN AND PRESS (L/R)

10 GOBLET SQUATS

10 ALTERNATING GOBLET REVERSE LUNGES 

5 SINGLE ARM KB SWING (L/R)

5 KB ROW (L/R)

10 RUSSIAN KBS

– THEN –

100 DOUBLE UNDERS

KB COMBAT COMLEX – 3 ROUNDS

3 COUPLETS

WOD:

FOR TIME: (COMPLETE EACH COUPLET IN ANY ORDER)

200 DOUBLE UNDERS

100 BOX JUMPS (24/20)

– THEN –

800 METER RUN

40 BURPEE PULL-UPS

– THEN –

1000 METER ROW

50 MEDBALL SIT-UPS (20/14)

* 40:00 TIME CAP