For Time:
25 Burpees
400m run with a 20# medicine ball
25 Weighted pull-ups with 20# dumbbell
400m run with a 20# medicine ball
25 Handstand push-ups
400m run with a 20# medicine ball
25 Chest-to-bar pull-ups
400m run with a 20# medicine ball
25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
4 rounds for time of:
21 bench presses
15 pull-ups
400-m run
♀ 95 lb. ♂ 135 lb.
For Time:
3 Muscle Ups
30/20 Calories Bike/Rower
30 Kettlebell Swings 53/35
6 Muscle Ups
20/15 Calories Bike/Rower
20 Kettlebell Swings
9 Muscle Ups
10 Calories Bike/Rower
10 Kettlebell Swings
18 minute time cap
3 rounds for time of:
15 cleans
15 thrusters
1,000-m row
♀ 95 lb. ♂ 135 lb.
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Barbell Sprint 2!
For Time:
15 Power Cleans
15 Push Jerks
15 Front Squats
15 Deadlifts
135/95
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Complete as many rounds as possible in 20 minutes of:
5 strict L pull-ups
10 ring dips
15 single-leg squats (alternating)
5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrusters
Men: 135 lb.
Women: 95 lb.
This is week 4 out of 9 of our ’19 post open cycle. For those of you following EXTRA expect the level of difficulty to increase from a 5/10 to a 7/10 this week. This will also mean you might need to do extra over the course of multiple sessions due to time constraints. As always when following EXTRA the daily WOD should be your first priority.
12m EMOM
a) 5 FRONT SQUATS – same weight across all, from floor
b) 14 Double DB Push Press 2x 50/35
Post lightest weight used in work sets.
2 Rounds for time:
600m Run (lap around block)
30 Air Squats
30 Push-ups
