3/10/18

28827130_1659536847476703_5804328912386353469_o.jpg

Partners -- Similar strength
Deadlift static hold -- HEAVY.
AMRAP Burpee box jumps.
*****
Chin over bar static hold.
AMRAP Standing DB strict press.
*****
Deadlift static hold -- HEAVY.
AMRAP burpee box jumps.
*****
*One partner must be in a static hold in order for the other partner to complete reps.
*If you cannot pull yourself over the bar you may use a box to jump into position.
*Each couplet is 5 min with 90 seconds rest between. Score is total combined reps.
 

4/4/17

Partners -- Similar strength.
*****
Deadlift static hold -- HEAVY.
AMRAP burpee box jumps.
*****
Chin over bar static hold.
AMRAP standing DB strict press.
*****
Deadlift static hold -- HEAVY.
AMRAP burpee box jumps.
*****
Each couplet is 5 min with 90 seconds rest between. Score is total combined reps.
One partner must be in a static hold in order for the other partner to complete reps.
If you cannot pull yourself over the bar you may use a box to jump into position.
Sub dead hang holds for people who cannot get over the bar or hang long enough to get reps.

9/23/16

Each of these is done as a couplet NOT for time:

 

Diamond pushups x 12

DB Bent Over Rows x 8 per hand

4 rounds

 

Then —

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

4 rounds

 

Then —

Lateral DB raises x 8

Front DB raises x 8

4 rounds

 

Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.

Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed).

5/20/16

5/20/16 - Repeating ‪#‎prisonwod‬ from 4/8/16

 

Each of these is done as a couplet NOT for time:

 

Diamond pushups x 12

DB Bent Over Rows x 8 per hand4 rounds

 

Then —

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

4 rounds

 

Then —

Lateral DB raises x 8

Front DB raises x 8

4 rounds

 

Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.

 

Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed).

4/8/16

Each of these is done as a couplet NOT for time:

 

Diamond pushups x 12

DB Bent Over Rows x 8 per hand

4 rounds

 

Then —

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

4 rounds

 

Then —

Lateral DB raises x 8

Front DB raises x 8

4 rounds

 

Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.

Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed). 

Photo Credit: Sandro Art & Photography