13min AMRAP (or for time) of:
3 wall balls (20/14 – 10/9)
3 pull ups
200m row
6 wall balls
6 pull ups
300m row
9 wall balls
9 pull ups
400m row
18 wall balls
18 pull ups
500m row
3 thrusters (45/35)
3 ring rows
200m run
6 thrusters
6 ring rows
300m run
9 thrusters
9 ring rows
400m run
18 thrusters
18 ring rows
500m run
WOD
A: Every 2 minutes on the minute for 10 minutes: 1 Front Squat (all reps at 90%)
B: 15min to complete:
10m Walking Lunges
10 Hollow Rocks
1 Wall Walk
9m Walking Lunges
9 Hollow Rocks
1 Wall Walk
8-8-1
7-7-1
6-6-1
5-5-1
4-4-1
3-3-1
2-2-1
1-1-1
Remainder of time: Max reps Burpees
Score – # of Burpees (or reps you completed)
Endurance
A: 6 minute run out, run back in.
B:
AFAP: 4 Rounds of 250m Row and 8 Wall Balls (14/20)
– Rest 2 minutes
AFAP: 5 Rounds of 200m Row and 6 Wall Balls (14/20)
– Rest 2 minutes
AFAP: 6 Rounds of 150m Row and 4 Wall balls (14/20)
3min AMRAP of
3 Power Snatches 75/55
6 Burpees over the bar
Rest 1 min
3min AMRAP of
3 Power Cleans 75/55
6 Pull-Ups
Rest 1 min
3min AMRAP of:
3 Push Jerks 75/55
6 Double Unders
Rest 1 min
3min AMRAP of
3 Clusters 75/55
6 Toes to Bar
A: Every 2 minutes on the minute for 12 minutes: 2 Push-presses (all at 85%)
B: Deadlifts:
5@40%
5@50%
5@60%
2×5@70%
3×3@75%
2×2@80%
C: Tabata Planks
A. Toes to Bar Technique Work
B. 10 Rounds for time of: (15min Cap)
4 Pistols (2/2)
4 Double Unders
4 Sumo Deadlift High-pulls (95/65)
4 Abmat Sit-ups
4 Push-ups
Recent Comments