Squat
3 Rounds:
– Max Reps OHS
– 2 x Front Squat
– 3 x Back Squat
(Note: OHS reps determine reps for front squat and back squat. No rest between OHS, Front Squat, and Back Squat.)
Press
1 Rep Max
Weighted Step-ups
5 x 5 reps
Category: Workouts
21-15-9:
– Lunges (Each Leg)
– Situps
– Burpees
5 Rounds:
– 25 Mountain Climbers (Each Leg)
– 25 Air Squats
Deck of Cards
– Hearts = Air Squats
– Spades = Mountain Climbers
– Diamonds = Pushups
– Clubs = Squat Thrusts
– Jokers = Suicide Runs
Categories
2009-12-30 UGS WOD
5 Rounds:
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds:
2a. Max Weighted Pullups
2b. 6-10 Alternating Presses
4 Rounds:
3a. 6 Hang Cleans
3b. 100′ Overhead Lockout Walk
3 Rounds:
4a. 10 Knees to Elbows
4b. 10 One Arm Sledge Strikes
Deadlift
8 x 2 reps
Pullup
1 Rep Max
Weighted Good Mornings
5 x 5 reps
Press
8 x 2 @ 60-80%
15 Minute AMRAP:
– 6 Pullups
– 9 Pushups
– 12 Situps
Categories
2009-12-28 UGS WOD
4 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
4 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
3 Rounds:
– 50′ Forward Tire Drag
– 50′ Backward Tire Drag
50 GHD Situps or 50 Weighted Situps
Back Squat
1 Rep Max
Press
8 x 2 reps
Hip Thrusts
5 x 5 reps
Squat
– 8 x 2 Reps
4 Rounds:
30 seconds each
– Squat Hold
– One Legged Deadlift
– Squat Hold
– One Legged Deadlift
– Rest