WOD

5 Rounds

250m ROW

5 HSPU

10 OHS

15 Ab Roll-out

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WOD

For Time:

21-18-15-12-9-6-3

Sumo Deadlift High Pull (75/55)

Push Jerk (75/55)

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Test #1

Bench Press followed by Max set of Pull-ups

Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift, begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete – all the way up and down.

Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

Modifications: Where needed use an assisted pull-up device such as a bands.

Character: This tests the upper body for both absolute and relative strength and stamina.

Workout: This test can be practiced as a workout of three to five repetitions of the test, resting between efforts as needed.

WOD

Team Day

AMRAP-20 Min

250m Row or 30 calories Airdyne

Dips

Rope Climb

*As a team keep a running total of dips and rope climbs

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WOD

For Time: (Compare to: 6-7-10)

50 Box Jump (20″)

50 Jumping Pull-ups

50 Kettlebell Swing (35lbs)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45lbs)

50 GHD Back Extension

50 Wall Ball (20lbs)

50 Burpees

50 Double Unders

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Jill and her Popeye arms. Shirt reads: "I work out"

Rest Day/Make-up

TOP 5

Top 5 reasons why you like the University of Iowa over ISU or Vice Versa?

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How come there is not a medicine ball being passed back and forth?

WOD

Skill Work

15 Muscle-ups or 50 Pull-ups

* Complete in as few of sets as possible

then

3 Rounds

20 Floor Wipers (115/85)

15 Power Clean (115/85)

10 Overhead Squat (115/85)

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