WOD #6

Pullup – is usually considered as palms being pronated ( this means that the palms are facing away from your face as you grab the bar.

Chinup – is usually considered as palms being supinated ( this means that the palms are facing your face as you grab the bar.

Try this workout:
10 pullups widegrip
10 chinups widegrip
10 pullups closegrip
10 chinups closegrip

6 Heavy – Good Morning Bends with a barbell.

Do that for 3-4 rounds as fast as you can.

Finish with a some ab exercises.
50 double knee tucks
50 weighted crunches
25 barbell rollouts
50 mountain climbers with rotation
50 weighted russian twists
75 bicycles

WOD #5

Olympic Barbell and 2 – 25lb plates

a)
20 – Push and Press
20 – Bent over Rows
20 – Pushups on Bar

15 minutes time or 5 rounds as quick as possible

b)
45 seconds resistance band ab crunch on swiss ball
45 second tornado ball side slam over head

rest 20 seconds 3 rounds

Give this workout a try.