Your workout of the day!
5 Rounds for Quality, alternating rounds with a partner
10 Strict Pullups
10 Suit Case Deadlifts w/ Heavy KB
10 Front Rack Waking Lunges w/ dual KBs
This doesn’t have to be weighted! Doing 5 strict pullups in a thin band or doing your first 5 unassisted counts as a PR!
Each rep must have full lockout at top support and biceps must touch at the bottom.
This doesn’t have to be weighted! Doing 5 strict ring dips in a thin band or doing your first 5 unassisted counts as a PR!
21-15-9
Thrusters, 95# / 65#
Pull-ups
With a partner for time:
40 Strict Presses 45/35
40 T2B
200 Double Unders
30 Push Presses
30 K2E
150 Double Unders
20 Push Jerks
20 Situps
75 Double Unders
Establish a 2RM. Insert into WODIFY to have 1RM rep prediction .
Max Effort 1000m Row
For time:
40 handstand push-ups
40 toes-to-bars
40 dumbbell hang squat cleans
40 dumbbell box step-overs
40-ft. right-arm dumbbell overhead lunge
40-ft. left-arm dumbbell overhead lunge
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
3×2 @ 90% of 1RM
1xME @ 90% of 1RM
For total time:
30 KB Swings (53/35)
30 MB Front Squats (20/14)
20/15 Calorie Bike/Rower
-rest 2 minutes-
30 KB Swings (53/35)
30 MB Front Squats (20/14)
20/15 Calorie Bike
-rest 2 minutes-
30 KB Swings (53/35)
30 MB Front Squats (20/14)
20/15 Calorie Bike
For time, fast and heavy:
21 double kettlebell thrusters
Run 400 meters
18 double kettlebell thrusters
Run 400 meters
15 double kettlebell thrusters
Run 400 meters
-Post weight used with time.
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180426 Tips With Pat Sherwood
• Weighted Pull-Up Variations
Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.
Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups
Men: 35-lb. dumbbell
Women: 25-lb. dumbbell
Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups
Men: 20-lb. dumbbell
Women: 10-lb. dumbbell
For time, alternating sets with a a partner
27-21-15-9
Calories on Rower
Burpees over rower
5 minute AMRAP
KB Snatch 53/35
Unlimited hand changes
KB may be set down
Left and Right must be equal
100 reps to pass
