For Time:

50 Sit-ups

50 Burpees

50 Ab Twists (3 count)

50 Sand Bag Clean & Press/Launch-into-air

50 Ab Rows (3 count)

50 Double Unders (jump rope)

50 Sit-ups

As your “humble” pace-setter I completed the above in 21:21, the sand bag wt. is 80 lb.  If you don’t have a sand bag, substitute with regular clean & press (db, kb, or barbell).

Prowler Sled – unable to measure a max, so just push the sled at max effort for 5 minutes

Horizontal Rope Pull-ups x 5 min. max reps

D-Ball Slams x 5 min. max reps

Heavy Jump Rope x 5 min. max reps/rotations

NOTE: Rest 1:00 to 2:00 between each 5 minute round.

As your “humble” pace-setter I did 61 horizontal pull-ups, 49 ball slams (30 lb. d-ball), & 151 rotations on the heavy (5 lb.) jump rope.  Possible subs: push car (prowler sled), pull-ups, band pulls (horz pull-ups), rock, med. ball (d-ball slams), and Double-Unders (heavy jump rope).

5 Rounds for time:

Pulling Sled – Forward sprint 40 yards

Sledge Hammer – 10 per side

Pulling Sled – Backward sprint/shuffle 40 yards

Battling Ropes – 2 minute tabata (various angle – alt. waves, double waves, W’s, Judo Throw, Upper Cuts, etc.)

As your “humble” pace-setter I completed the above in 23:33, pulling 70 lbs. on the sled.

For Time:

100 Burpees & every 2 minutes stop and do 3 Rock Slams.

As your “humble” pace-setter I finished the above in 12:59…ended up slamming the 100 lb. rock (clean it & slam it) 18 times.

Finisher:

3 minute tabata alternating between ab twists & ab rows

50 leg raises (lying on the ground)

If you don’t have a heavy rock to slam, you can sub with a d-ball, heavy bag, etc. to slam.  If you have nothing to slam, do heavy cleans.

If you’ve been a faithful follower of Black Belt Workouts WOD’s you’ve been pushing yourself to extreme limits of physical conditioning.  Every now and then our body calls out for some rest in addition to our regular rest day (Sunday).  Today is one of those days.  This WOD is our version of active rest/recovery, not exactly easy, but not as intense as me normally do.

Bull Dog Hill: 400 meters on a slight incline, sprint/run to the top 5 times for time.  You get active rest on your “fast-walk” back down the hill.

As your “humble” pace-setter I completed the above in 21:07.

During the summer most of our WOD’s are done outside…we like flipping tires, throwing dusty sandbags, & shredding battling ropes, etc.  in the humid-heat.  That’s the good news, the bad news is it means we don’t get as much heavy bag and stuff like that in (we get a lot of that in the cold months).  So, today we take a little break from the great outdoors and went back to some Pit:CPT/CrossPit in-doors.  It felt good to get some heavy bag work in, but we’ll be back outside tomorrow, as the winters are brutal here and we cherish the outdoors while we can.

5 Rounds for Time:

10 Dead-lifts (w/body wt.)

10 Pull-ups

10 Burpees

80 Punches (heavy bag)

20 Kicks (heavy bag, roundhouse)

As your “humble” pace-setter I finished the above in 21:34, using 190 lbs. for the dead-lifts.

Round 1: Tractor Tire Flips

As many flips as you can in 10 minutes

Rest: 1:00 to 2:00

Round 2: AMR Double Kettlebells

7 Clean & Press (from the ground)

7 Squats

7 High Pulls

Rest: 1:00 to 2:00

Round 3: Heavy Jump Rope (5 lb. rope)

As many rotations as possible in 10 minutes

As your “humble” pace-setter I completed the following: Round 1 – 26 tire flips, Round 2 – 3 2/3 rounds, using two 50 lb. kb’s, and Round 3 – 272 rotations.

This WOD is like the one we did a couple of days ago, but instead of push-ups we’re doing air squats.

5 Rounds for time:

30 Double-Unders

30 Air Squats

30 Sit-ups

As your “humble” pace-setter I finished the 5 rounds in 15:24.  The DU’s were a little tougher today, than the WOD like this with push-ups, because the squats fried the legs, making jump rope harder.

10 Rounds for time: Use one kettlebell

Snatch (5 per side)

Thrusters (5 per side)

High Pull (5 per side)

One-arm Row (5 per side)As your “humble” pace-setter I finished 10 Rounds in 23:09, using a 50 lb. kettlebell.  The kettlebell is the complete “gym” in a small package!

5 Rounds for time:

30 Double Unders (jump rope)

30 Push0ups

30 Sit-ups

As your “humble” pace-setter I completed 5 rounds in 13:50.  What I was most pleased with in this WOD was that the DU’s were not the hardest part, rather I felt the push-ups were most challenging.  This means I’m either getting worse at push-ups or better at DU’s…hopefully the later.