Paul Roller

WOD 11/20

METCON (3 Rounds for Time) 21-15-9 Pul Ups Burpees Rest 5 Minutes 15-12-9 Pistols each leg Box jumps 24/20″ Rest 5 Minutes 9-6-3 Deadlifts 275/195# Burpee box jump overs 24/20″ BEGINNER Pull Ups — Ring Rows Burpees (no pushup) Pistols… Read more »

WOD 11/19

METCON (AMRAP-Rounds and Reps) AMRAP 30 @ easy pace: 800m Row 20 Hollow Rocks 20 Air Squats 20 Arch Rocks 80 Double Unders

WOD 11/18

STRENGTH Bench Press (5×5 Climbing) METCON (Time) 3 RFT 12 Burpees 9 Sumo DLHP 70/53# 6 Strict Pull Ups Rest 5 min 2 RFT (same workout) Rest 5 min 1 RFT ( same workout)  

WOD 11/16

STRENGTH Chin-Ups (3xAMRAP Unbroken) BEGINNER 3xAMRAP UB Ring Rows METCON (Time) 4 RFT: 6 Ring Muscle Ups 9 Each Arm Single Arm KB OHS 35/26# 12 Cal Row BEGINNER 3 RFT: 6 ring rows 6 Box Dips 9 Each Arm… Read more »

WOD 11/15

STRENGTH Deadlift (8RM) METCON (Time) For Time: 30 Alternating DB snatches 50/35# 35 Box Jumpovers 24/20″ 40 Burpees   BEGINNER 25 Alternating DB snatches 30 Box Step Overs 35 Burpees (no pushup)

WOD 11/13/17

METCON MONDAY METCON (Time) 2 RFT with a partner: 60 pull-ups 120 Wall Balls 240 Double Unders   BEGINNER 2 RFT with a partner: 40 Ring Rows 80 Wall Balls 240 Single Unders

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WOD 11/12

METCON (AMRAP-Reps) 2 min max reps at each station: KB Goblet Step Ups Rest 30 sec Single Arm KB Push Press (right arm) Rest 30 sec Single Arm KB Push Press (left arm) Rest 30 sec Sit Ups Cal Row… Read more »

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WOD 11/11

GYMNASTICS Legless Rope Climb (4×3) Modified: 4×5 Strict Rope Get Ups   METCON (Time) 21-15-9 Deadlifts 225/155# Pull Ups   BEGINNER 21-15-9 Deadlifts Ring Rows      

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