WOD-
Every 5:00 x 5 rounds
12(9) Calories on the rower
6 Unbroken hang power cleans
8 Bar facing burpees
6 Unbroken push jerks
*Build in weight each round.
*Scores are heaviest weight and slowest round
*5 regular burpee penalty for not going unbroken that has to be paid before
the bar can be picked up
SPRINT-
20:00 minute AMRAP
w/ a partner
12/8 Cal Ski Erg
8 Box Jumps
6 HR Push Ups
*waterfall style”
WOD-
For time:
30-25-20-15-10
Ring rows
Russian kettlebell swings 70#(53#)
*After each round, including the round of 10, accumulate a :30 L sit hold
SPRINT-
20:00 minute AMRAP
30 wallballs
15 Toes to bar
250m Row”
WOD-
In 10:00 build to a heavy overhead squat
Then:
Nancy
5 Rounds of:
Run 400 meters
15 Overhead squats 95#(65#)
SPRINT-
Every 4 min for 8 rounds
100m Run
15 KB Swings (53/35)
100 Run
10 burpees
* rest w/ remainder
WOD-
“Linda”
10,9,8,7,,,,,1
Deadlift at 1.5 bodyweight
Bench press at bodyweight
Clean, power or squat @ .75% bodyweight
WOD-
As many rounds as possible in 20:00 of
Run 400 Meters
2 Rope climbs
10 Devil press 40#(25#)
SPRINT-
10 Rounds for time
1 Rope Climb
10 Burpees
15/10 Cal Row
WOD-
Complete as many rounds as possible in 20 minutes of:
4 Dumbbell thrusters 50#(35#)
6 Toes-to-bars
24 double-unders
SPRINT-
28m EMOM
Min 1: 50′ Heavy Reverse Sled Pull
Min 2: 15 Sandbag Deadlifts
Min 3: Bike 10/8 Cal
Min 4: Active Rest
WOD-
For time:
Row 1000 Meters
100 Double unders
Row 750 Meters
30 Burpees over the rower
Row 500 Meters
100 Double unders
SPRINT-
For Time
75 Double Unders
75 Sandbag Back Squats
75 Anchored AMSU
75 Double Unders
75 Up Downs to a 6″” target
75 DB Push Press
75 Double Unders”
WOD-
“Barbara”
5 Rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 min between each round.
*Score is time for each round
SPRINT-
6 Rounds for Time
400m Run
25/18 Cal Bike
WOD-
As many rounds as possible in 5:00 of
8 Deadlifts 135#(95#)
6 Hang power cleans 135#(95#)
4 Shoulder to overhead 135#(95#)
Rest 3:00 then:
As many rounds as possible in 5:00 of
6 Deadlifts 165#(115#)
4 Hang power cleans 165#(115#)
2 Shoulder to overhead 165#(115#)
Rest 3:00 then:
5:00 to work up to a heavy hang power clean
SPRINT-
Sprint Benchmark #3
15m AMRAP
8 DBL DB Ground to Overhead
10 Burpees over Parallete
WOD-
As many rounds as possible in 20:00 of:
20 Wall balls 20#(14#)
15 Russian kettlebell swings 53#(35#)
10 Toes to bar
5 Ring Muscle ups
SPRINT-
As many rounds as possible in 20:00 of:
10 Pull Ups
15 Goblet Squat
20 AMSU
Row 500/400m
