WOD
“SmartOnes”
10 Rounds
10 Wall Balls
9 Deadlift
8 Push Ups
7 Box Jumps
6 Toes to Bar
5 Burpees
4 Power Cleans
3 Weighted Lunges
2 Dips
1 Thruster
10 Wall Balls
9 Deadlift
8 Push Ups
7 Box Jumps
6 Toes to Bar
5 Burpees
4 Power Cleans
3 Weighted Lunges
2 Dips
1 Thruster
Weights: 20/14, 135/95
Height: 24/20
Height: 24/20
10 Rounds
10 Wall Balls
9 Deadlift
8 Push Ups
7 Box Step Up
6 Knee up
5 Burpees
4 Power Cleans
3 Weighted Lunges
2 Dips
1 Thruster
10 Wall Balls
9 Deadlift
8 Push Ups
7 Box Step Up
6 Knee up
5 Burpees
4 Power Cleans
3 Weighted Lunges
2 Dips
1 Thruster
Weights: 14/10, 115/75
Height: 24/20
Height: 24/20
7 Rounds
10 Wall Balls
9 Deadlift
8 Push Ups
7 Step Up
6 V-Up
5 Burpees
4 Power Cleans
3 Weighted Lunges
2 Dips
1 Thruster
10 Wall Balls
9 Deadlift
8 Push Ups
7 Step Up
6 V-Up
5 Burpees
4 Power Cleans
3 Weighted Lunges
2 Dips
1 Thruster
Weights: 10/6, 95/65
Height: 20
Height: 20
WOD GUIDANCE & GOALS
Do each movement unbroken for as many rounds as possible. Choose a weight for the deadlifts that you can do unbroken, but you can also clean for 4 reps unbroken and do 1 thruster. The weighted lunges are done with your medball and are 3 reps per side, and the dips are from your box. Find a steady pace that you can hold for 35-40 minutes and get after it!
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HOME WOD
10 Rounds
10 Squats
9 Glute Bridge
8 Push Ups
7 Box Jumps
6 V-Ups
5 Burpees
4 Tuck Jumps
3 Jumping Lunges
2 Dips
1 Sit to Stand
10 Squats
9 Glute Bridge
8 Push Ups
7 Box Jumps
6 V-Ups
5 Burpees
4 Tuck Jumps
3 Jumping Lunges
2 Dips
1 Sit to Stand
ENDURANCE
Rest
8 rounds 36:40 8#wb, 70#,10#wb lunges
38:48 MAx v-ups
Oh did box jumps
7 rds? 14#mb/75#/ step ups
8 MCx
38:40 MCx
32:28 MCx
8 HSPU instead of push ups
2 ring muscle ups instead of dips
Holy moly that hurt
7+3, max
34:04 X 10 rd
ball slams
95# dead’s
knee pushups
14 step ups
leg lifts
in/outs
65# PC
45# thruster
9+31 – MC knee pu/75#
WHAT. JUST. HAPPENED?
And I switched to vups in the 7th round … I actually don’t know what happened.
38:12 MCx
8 rounds 36:06 MAx w/TTB. Knee pushups after 5th round.
Into 9th round. 85#. Ttb all rounds (a new skill!). Step ups for most rounds
Holy crap.
6+44 MAx + Box Jumps & TTB
whew, I was still tired from last night….
TTB: changed my grip, plus used more legs, did all 7 sets unbroken!
115# Thruster PR
Only 3 rnds -bad asthma day 65#/ moved to weight lifting building weight 5 DL, 3 PCleans, 2 thrusters 100# PR on 2 thrusters
8 rounds at 36:08, MCx, 75#
MCx + for you with the shuttle sprints to the wall! Nice job.
42:47 MCx
35:54 MAx with TTB/ box jumps.
38:05- 8 rounds MC (75#)
8 rounds 38:02 MAx (75#). alternating TTB/KU for 6 rounds then rip started so Vups, Knee pushups
7 rounds
85#, 14#, alternating ttb/ku
Oof.
7 MCx. Right at 35 min cap
um, the cap was 40
8 rounds 40:10 mcx
9+27 MAx knee pushups/ttb/bx jumps no weight lunges.- weights 6# wb/75#
9+10 @ 20# wb / 95# deadlift & thrusters / TTB
correction 9+15
36:32
95# knee pu, front squat instead of thruster
7 rounds + 28; 24″ box jumps; 3 strict toes to bar; 65#
95# and 20lbs wall balls. Something like 42 mins
40:13 mcx
just punch me in the face next time.
19:22 max blue
7 MC w/v ups @35 min
9+20 at 40m cap – MCx
36:04 MCx +ring dips
32:04 85#
37:17 mcxish only did 3 lunges per round (didn’t read close enough) and ring dips