Round 1: warm-up 2000 meter row, light stretch

Round 2: 20 Plus Workout (subbed 10 – 4 punch sprawl for 200 meter sprint, and Russian twists w/14 lb. ball for sit ups.)

5 rounds for time -

20 pull ups

10 four punch sprawl

20 push ups

10 four punch sprawl

20 knees to chest

10 four punch sprawl

20 air ssuats

10 four punch sprawl

My time – 39:06

Round1: warm-up 10:00 casual row, 10:00 stretch, & ab/core work.

Round 2: For time (barbell 95 lb.)

Row 2000 meters

25 dead lifts

15 thrusters

Row 1500 meters

25 hang cleans

15 lunges (bar on back, 15/side)

Row 1000 meters

25 push press

15 front squat

Row 500 meters

My time – 34:09

Round 1: warm-up, 10:00 row, 10:00 stretch, 30 overhead lunges (15/side, w/25% body wt.)

Round 2: 20 Pieces of Angie (20 rounds for time)

5 pull ups

5 push ups

5 sit ups

5 air squats

My time – 14:38  (my time was a little slow, as my sore ribs hindered my speed on sit-ups.

Round 3: Finisher – max rep (rest 1:00 between each set)

max pull ups – 25

max push ups – 55

max sit ups – 67 (1:00 time limit)

max air squats – 50 (1:00 time limit)

max push press 45 lb. – 50

Round 1: Warm-up with 2000 meter row, 10:00 light stretch, max pull ups, & 100 sit-ups (14 lb. wt.), 50 Russian twists (14 lb.), 50 flutter kicks (4 ct.), 50 crunches.  My reps for pull ups = 21 kipping

Round 2: Barbell Complex: 3 rounds for time (135 lb., go heavy and scale as needed)

15 dead lifts

12 hang cleans

9 push press

6 front squats

My time – 19:02

Round 1: warm-up/light stretch 8:00, then for time – 50 flutter kicks (4 ct.), 50 sit-ups, 500 meter row (or 400 meter run), 100 flutter kicks (4 ct.), 100 sit-ups, 500 meter row (or 400 meter run).  My time – 13:43

Round 2: For time – Air Squats & Pull-Ups

100 air squats, 40 pull ups

80 air squats, 32 pull ups

60 air squats, 24 pull ups

40 air squats, 16 pull ups

20 air squats, 8 pull ups

My time – 17:35

Round 1: SGPT warm-up 30:00 (www.sealgrinderpt.com)

Round 2: 4 x 25 Four Punch Sprawls (rest 2:00 between sets)

My times – 2:02, 1:42, 1:37, 1:47 (30 lb. wt. vest)

Subs can be – 400 meter sprints, 500 meter row, 50 double unders

Round 1: Warm-up 20:00 (5:00 stretch, 5:00 heavy bag – punches/kicks, 5:00 ab/core work)

Round 2: In Chains – 5 RFT

1000 meter row

20 pull ups

30 push ups (30 lb. chain hanging from neck)

40 air squats (30 lb. chain hanging from neck)

My time – 51:26

Round 1: SGPT warm-up 30:00 (www.sealgrinderpt.com)

Round 2: 30 Man Makers (two 35 lb. dumbbells)

My time – 15:33 (However, this is not necessarily a “for time” WOD, but it should be completed within 20:00.  Focus on form and explosion, this is a strength workout.

This is a great exercise to simulate flipping tractor tires.

Round 1: warm-up

Light stretch

Sand Bag (30 lb.) – for time – 25 shoulder presses, 25 swings, 25/side lunges (my time – 3:31), wait 0:30 then max overhead hold (my time 2:30)

Ab/core – 3 RFT – 10 knees to chest (hang from bar), 10 hollow rock, 10 sit-ups (my time – 3:33), rest 0:30 then 3:00 plank (my time – 2:05 + 0:55 = 3:00)

Round 2: Weighted Pull-ups 1 to 10, then back down to one.

My weight varied from 20 to 30 lbs.  Go as heavy as you can, but don’t break up your set (e.g. keep hanging on bar during set)

Round 3: Row, Heavy Bag, Row

1000 meter row

500 punches, 200 kicks

1000 meter row

My time – 23:30