Wendler Deadlift
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
3 Reps at 855 of 1RM
1 Rep at 95% of 1RM

WOD
3 Rounds of:
12 Deadlifts (225#M/155#F)
20 Pullups
12 Clean and Jerk (135#M/95#F)
20 Knees to Elbow

For Time.

Great job by Firebasers at Wodapalooza!

RTG Men:
Ted Dreaver-15th
Tommy Kasper-18th

RX Men:
Corey Mills-6th
Brad Bakeman-16th
Anthony Butcher, AKA T3- 23rd.
Ben O’Grady- 27th

Teams: Kings Point- 2nd With Firebaser, Elly Kabboord as a team member along with Mike Koenig, Lindsey Love Gallucci and Leon Poke.

SX Female:
Marisol Esquilin- 1st

Teams of 3

Run 2 FB Loop as a buy in, then

4 rounds of:
30 “Curtis P”* (75#M/55#F)
30 Plyo Pushups onto weight plates (45#M/25#F)
Farmer’s Carry (70#M/50#F)

For Time.

RTG- Curtis P- 95#m/75#F
Plyo Pushup- 2 Plates
Farmer’s Carry- 90#M/70#F

Wendler Squat (Front or Back)
Warm Up Sets:
5 Reps at 45% of 1RM
5 Reps at 55% of 1RM
3 Reps at 65% of 1RM
Work Sets:
3 Reps at 80% of 1RM
3 Reps at 85% of 1RM
3 or more Reps at 90% of 1RM

WOD
“Cindy”
AMRAP in 20:00 of
5 Pullups
10 Pushups
15 Air Squats

RTG
“Mary”
5 HSPU
10 Pistols (total)
15 Pullups

Endurance
Warm up with 5 Minute Row

Row :30 Max Effort , then 1:30 of active rest
Complete 20 intervals

OR

Olympic
Group Warmup

Using 70% or less of 1RM, complete:
20 Snatch
10 Clean and Jerk

then,

3 Sets of Max Effort Dead Hang Pullups
3 Sets of Max Effort Toes to Bar

For Quality. (Not for time, but hustle.)

Strength. Push Press
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
3 Reps @ 85% of 1 RM
3 Reps @ 90% of 1 RM
3 or more @ 95% of 1 RM

WOD. As Many Rounds/Reps As Possible in 10 Minutes of:
5 Kettlebell Swings
5 PlyoPush Ups
5 Box Jumps

RX:
KBS 50#M/30#W
Box Jumps 24″/20″
RTG:
KBS 70#M/53#W
Handstand Push Ups
Box Jumps 30″/24″

Station Work
8 Rounds of:
5 Wallballs (20#M/15#F)
3 Burpees

7 Rounds of:
1 Rope Climb
3 Mr. Spectacular (35#M/25#F)

6 Rounds of:
250m Row
6 Bag Get Ups (50#M/30#F)

5 Rounds of:
5 Tire Flips
Jingle Jangles (10 Touches Total)

For Time.

Wendler Deadlift
Warm up sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
3 Reps at 80% of 1RM
3 Reps at 85% of 1RM
3 or more Reps at 90% of 1RM

WOD
10-9-8-7-6-5-4-3-2-1 of:
Squat Clean
200m Run (between each set of Squat Cleans)

For Time.

RX- 95#M/65#F
RTG- 135#M/95#F

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions.  The stations are:

1. Row
2. Sledge Strikes
3. Kettlebell Swings (50#M/30#F)
4. Sumo Deadlift High Pulls (75#M/55#F)
5. D-Ball Slams (25#M/15#F)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Wendler Front or Back Squat
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
5 Reps ar 80% of 1RM
5 or more Reps at 85% of 1RM

WOD
20:00 AMRAP of:
5 Burpees
10 Front Squats (95#M.65#F)
15 Double Unders

Every Rep Counts

RTG- 135#M/95#F

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