7 rounds +15 reps RX

subbed:
3 L pull-ups
6 ring dips
200m run

6 1/3 rounds + 4 dips

As many rounds and reps as possible in 20 minutes of:
5 strict pull-ups
10 dumbbell bench presses
190-meter row

2x15kg dumbbells

9 rounds + 5 pull-ups + 10 bench presses + 124m row

13 rounds, used 35lb dumbbells 

M/45/140lb

11+8

Scaled to: 
5 L-Chin-ups on a fat bar
10 DB Bench (40s)
150m Run

M/51/196

5pull-ups 
Db.p35# 
300m air bike

10r+15

8 rounds, 35-lb dumbbells 

M/38/6’/173#

9+15 Rx

Deo gratias

6 rounds. Another good one!

M55/150ish..

L pullups in singles
2x35# DB bench press
75M out/back run

9 RDS in 20:28

9 rounds, scaled to 1 pullup, 5 ring rows, 10 pushups, 1 minute bike

12 mins. 5 rounds

5 ring rows 
10 dumbbell bench presses 20’s
300-meter row

37 / M / 5'9" / 140lbs

Tuck-sit pull-ups, parallettes push-ups

4 rounds + 5 + 4

Lost count.  It's possible it was only 3 rounds + 5 + 4.

Rx
10rds 
+10 reps. 

HAPPY INDEPENDENCE DAY for everyone grinding it today. Or shall we say, happy work day England! 😂🇺🇸🇺🇸🇺🇸🇺🇸

10+5+2. Bloomington east, did pull-ups on shepherd crook shaped lantern pole, chest to ground pushups on PP handles for BP. Good grinder. 

Rx’d:  10 rds + 5 reps

LPUs were unbroken, DB BP unbroken first 4 or 5 rds, then split 6/4.

Completed after long overdue weekly maintenance squat and barbell bench 5x5’s

Happy 4th!🇺🇸

10 rounds even
Rx

Intermediate w 55lbs DBs= 10rds+5 Strict Pull-ups 

Rx   11 rounds + 5 L Pull-ups



-That was an Awesome workout!

Intermediate 6 rods + 5 bp

7+15 Rx

Rx: 8 rounds, 3 L-pull ups (true form runner) 

11 rounds 

My Training on Wednesday, July 3 in the afternoon. 
As many rounds and reps as possible in 20 minutes of:
5 L Pullups
10 Parallel Bar Dips
150-meter run
I completed 7 Rounds of this WOD.
https://youtu.be/bMM--73pjiE

I do It one and one L-Pull Ups
5 L Pull Ups 
10 DB Bench Press 55lb
150 MTS Run
Total:
7 rounds + 6 DB Bench Press 

M 53/205/6'
9rnds+5+10+75m.
Scaled the pull-ups to strict knees up pull-ups.
Dumbbells at #50.

11+15 Intermediate

20 min:

5 ring rows
10 dumbbell bench presses
150-meter run

35lb DB

8 rounds completed

Great job Christian!

Strict pull-ups, longer run
6+30 😎👍

11 rounds 
35lb dumbbells

Scaled Beginner
20 minutes AMRAP:
5x Band assist pull ups
10x KB Bench press @ 53lb
150m run

6 Rounds + 5 PU, 10 Bench

M/49/6'2"/185#

Regular Wednesday snatch day 53# KB with 8 reps switching arms every :30 for 10:00 so 160 reps in 10:00. Had about :12 left over each round and hands stayed intact no tears or blisters. Will stay here at least another week before moving to 9 reps.
5 mins rest then a finisher
50 squats
40 pushups 
30 abmat situps
3:01

Rx
Outside WOD
11 Rounds + 2

With 20-lb weight vest.  7 rounds + 40m run.

Unbroken bench press and L pull-ups.  Did take rests between pull-up reps, but did not come off bar.  Runs were slow and through the back yard.

#weightvestmonth

51m/5'10"/185

11 rounds intermediate as listed

Rx’d

10 + 15 + 10 meters 

6 rounds Intermediate

Strict Pull Ups
45# Bench Press
200M Run 

8 rounds +15 reps

10 rounds + pull-ups + dumbbell bench + 75 meter run. Rx
M/46/5’8”/165

8+15 rounds - Intermediate
strict pull-ups
35lbs bench 
150m run

55lb db’s
9+ 10 bench press 

loose h pull-ups, 35# DBs for bench, 150-180m hill runs
6 rounds + 5 h pull-ups
7 rounds in 21:48

61/5'8"/154

Rx- 10 rds 

Shoulder is jacked up today. Not sure why it’s feeling icky.

Intermediate Option
On a manual curved treadmill
Strict tucked pull-ups

12 rounds

Rxd in the home gym. 

11 + 5 LPU + 10 DBP

l sit pull-ups went better than expected. Kept unbroken until round 12. Did straighten the legs at the bottom between reps just didn’t let go of the bar. 

db bench smooth. 

runs were unexpectedly sluggish. Leg work from yesterday caught up in the last 10 minutes and they felt like lead!

9 rounds - “Intermediate” option

broke the strict pull ups 3/2 the whole time

L pull-ups, 35lb DBs bench, 150m shuttle run down/up my backyard (2x each way, 15-20deg incline)
10 rounds + 5 LPU

Women's rx
L pull ups were seated from rings-this was my focus today
8 rnds plus 5 L pull ups/10 bp w/ 10 sec left, but I did finish the run for the 9th round
m/54/175
Getting better on the L pull ups, but still lots of room for improvement:)

48y (backyard modified)
5 sa bent over row r/l
10 pushups
10 15m shuttle runs
Result: 10 rounds + 15 

Intermediate: 9 rounds

Intermediate option:
As many rounds and reps as possible in 20 minutes of:
5 strict pull-ups (green band)
10 dumbbell bench presses
150-meter run
♂ 35-lb dumbbells
5 rds+15 reps

Pre-WOD: setting mice (more than I thought; little girl scream happened) free from humane trap. Not fun.
Then:
AMRAP: 20 min
5 Hanging L sits (5-10 seconds)
5 toe assisted pull ups
10 DB bench press @ 25# x2
180 m row

10 rounds even-in transit to PU bar when buzzer went off, but almost doesn't count!
F:55-59

11+8

Close to Rx - No 50s but had 45# DBs available
9rds + 5 + 10 (finished Rnd 10 for good measure)

About a 5-10 minute rest then did our Bulletproof workout (July 4th weekend had us go early):
45 minutes of Ultimate Frisbee with a .5 mile run to the field and back.

Tough and fun way to start the holiday weekend!

5 rounds of:
chin-ups x5
db bench press 55#x10
row 0.1mile

then 3 rounds of:
chin-ups x5
db bench press 35#x10
row 0.1mile

6 rounds

Intermediate option:
As many rounds and reps as possible in 20 minutes of:
5 barbell rows @75lbs
10 dumbbell bench presses
150-meter run
♂ 30-lb dumbbells
7rds + 41

Rx
9 rounds +15+100m

8+6 RX
5'8 150, 39 Male

5 strict pull-ups (green + blue band)
10 dumbbell bench presses 50’s
150-meter run

score - 8 rounds + 15 reps

Inter

Strict pull ups x 5
15kg DB press
150m

12 rounds + 15

8 rds + 10 reps

Gym setting had me run 25m to threadmill, then run 100m after the 3min wake period and then run back 25m through machines/people. L was not perfect but I tried hard to keep it straight.

Rx: 7+11

Globo wod:   Subs for runs are 10 shuttle sprints down and back 25ft/8m, 180m row, 10 calories assault or echo bike, 10 burpees, or 40 double unders (scaled sub single unders).  The rest as Rxed determined by level.