Bring Sally Up
Build to a set of at least 5 at 80%, if you have more reps in the tank then hit more good reps but don’t go to failure.
5 Rounds:
10 Pull Ups [C2B]
Shuttle down-back-down-[back]
20 Push Ups [10 HSPU]
Shuttle down-back-down-[back]
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
20 Air Squats
10 DB Power Cleans
STATION 2
AMRAP
30 Mountain Climbers
10 Push-ups
STATION 3
AMRAP
20 Step-ups
10 Up-downs
STATION 4
AMRAP
30 Bike Crunches
10 DB Push Press
3 Rounds:
Jog down and back x2
10 light kettlebell swings
3 Rounds
5 hanging knee raises
5 Power Cleans (building)
“Armistice Partner WOD”
22 Minute AMRAP (As Many Repetitions As Possible, alternating as desired)
RX – 135/95
11 – Power Cleans
11 – Burpees (Over the Bar)
19 – Toes to Bar (T2B)
18 – Wall Balls
Our Team will come together around Veterans Day to support Team RWB’s veteran enrichment programs with the Armistice Workout of the Day.
Donate here: https://donate.teamrwb.org/team/263689
3 Rounds
5 Strict HSPU
20 Weighted Russian Twists (20/14)
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
AMRAP x 4 MINUTES
10 Toe-Touch Jumping Jacks
8 Up-Downs
6/6 BW Single Leg RDL
10 Alt Supermans
Then…
2 ROUNDS
5 Bootstrappers
5 Inch Worms + Push-ups
5/5 Single Leg Bridge Ups
ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift*
*Loading should be heavier than workout weight and all reps TNG.
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
3 SETS
30 Sit-Ups
1:00 Hollow Hold
-Rest as Needed b/t Sets-
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Set your intention post-Open
With one LIGHT dumbbell …
1 ROUND
10 Alt. Bodyweight Lunges
8 Cal. Bike (conversational pace)
5/5 Single Arm DB Deadlift (DB btwn. legs)
10 Alt. Bodyweight Jumping Lunges
6 Cal. Bike (Pace for the workout)
5/5 Upright High Pull + Punch*
10 Alt. Lunges w/DB (experiment how to hold the DB)
4 Cal. Bike SPRINT (not the pace for the workout)
5/5 DB Muscle Snatch
FOR TIME*
40-30-20-10
Alt. DB Snatch
Alt. Single DB Lunges**
*10 Cal Bike After Every Full Set
**Athlete can hold DB any way
-15:00 Hard Cap-