WOD-
In 12:00, build to a heavy 5 rep touch and go power snatch
Rest 4:00, then:
For time:
50 Power snatch 95#(65#)
*Every 2:00, including 0:00:
5 Box jumps 24″(20″)
**10:00 time cap
SPRINT-
4 Rounds For Time:
8/8 Single Arm KB Hang Clean and Press
16 GHD Sit Ups
4 Wall Walks
400m Run
WOD-
As many rounds as possible in 25:00 of:
Run 800 meters
20 Supine ring rows
20 Dumbbell floor press 40#(25#)
20 Goblet squats with one dumbbell 40#(25#)
SPRINT-
For Time:
Row 750m
2 Rounds Of:
75 WallBalls
75 Double Unders
Row 750m
WOD-
15:00 of technique work
1 Clean high pull + 1 hang clean
Rest 5:00 then,
As many rounds as possible in 12:00 of
5 Dumbbell hang power cleans (Pick your #)
7 Dumbbell thrusters (Pick your #)
9 Ab mat sit ups
Run 100 meters
WOD-
With a partner, as far as possible in 18:00 of
2 Rounds of
10 Power snatch 75#(55#)
30 Double unders
2 Rounds of
10 Power snatch 95#(65#)
30 Box jump overs 24″”(20″”)
2 Rounds of
10 Power snatch 115#(75#)
30 Double unders
2 Rounds of
10 Power snatch 135#(95#)
30 Box jump overs 24″”(20″”)
2 Rounds of
10 Power snatch 155#(105#)
30 Double unders
2 Rounds of
10 Power snatch 165#(115#)
30 Box jump overs 24″”(20″”)
Rest 2:00 then,
3:00 Max distance ski erg
1 person works, 1 person rests. Break up however you want
If you complete all 12 rounds, your score is the time it took you to
complete and you get to rest until the 20:00 on the clock and then ski erg”
SPRINT-
With A Partner, 9 Minute AMRAP:
Partner 1: Row Max Calories
Partner 2 Complete:
15 MedBall Cleans
45 Double Unders
15 MedBall AbMat Sit Ups
Rest 3 Minutes, Then
9 Minute AMRAP:
Partner 1: Max MedBall Cleans
Partner 2 Complete:
10 (8) Cal Row
45 Double Unders
15 MedBall AbMat Sit Ups
WOD-
In 12:00 build to a heavy 5 rep front squat from the racks
Rest 4:00, then:
As many rounds as possible in 14:00 of
10 Front squats (Use 75% of today’s 5 rep weight)
Run 200 meters
3 Rope climbs
Run 200 meters
*Bar comes from the ground for the workout.
SPRINT-
18 Minute AMRAP:
Row 200m
2 Burpee Box Jump Overs
Row 200m
4 Burpee Box Jump Overs
Row 200m
6 Burpee Box Jump Overs
Continue adding 2 burpee box jump overs each round
WOD-
For max distance:
Row, Bike, or Ski for 7:00
Rest 1:00
Row, Bike, or Ski for 6:00
Rest 1:00
Row, Bike, or Ski for 5:00
Rest 1:00
Row, Bike, or Ski for 4:00
Score = total distance
After party:
For quality
3 – 5 rounds of
15 Russian Sit ups 25#(15#)
10 Strict P-bar dips
SPRINT-
25 Minute AMRAP:
10 Pull Ups
20 Alternating DB Snatch
50m Sled Pull
WOD-
For time:
Run 400 meters
21 Devil press. 40#(25#)
21 DB box step over 20″ 40#(25#)
7 Muscle-up
Run 400 meters
15 Devil press. 40#(25#)
15 DB box step over, 20″ 40#(25#)
5 Muscle-up
Run 400 meters
9 Devil press. 40#(25#)
9 DB box step over, 20″ 40#(25#)
3 Muscle-up
SPRINT-
5 Rounds For Time:
400m Run
20 KB Thrusters
80 Double Unders
WOD-
In 12:00, Build to a heavy 5 rep touch and go power clean
Rest 4:00 then,
For time:
3 Rounds of
8 Power cleans 95#(65#)
8 Lateral burpees over the bar
Into:
2 Rounds of
6 Power cleans 115#(75#)
6 Lateral burpees over the bar
Into:
1 Round of
4 Power cleans 135#(95#)
4 Lateral burpees over the bar
SPRINT-
21-18-15-12-9
KB Swings
HSPU
Bike Calories
WOD-
Run, Row, Bike, or Ski for 5:00 right into
As many rounds as possible in 15:00 of:
“Cindy”
5 Pull ups
10 Push ups
15 Air squats
Rest 3:00 then,
Run, Row, Bike, or Ski for 5:00 right into
As many rounds as possible in 10:00 of:
“Cindy”
5 Pull ups
10 Push ups
15 Air squats
Score = total rounds of Cindy over the 2 rounds
*Wear a vest if you plan to wear one during Murph. We will take a break from the prep work next week and pick it up the week after.
SPRINT-
Every 3 Minutes x 7 Rounds
200m Run/Row
5 Sandbag Squats
5 Sandbag Ground to Over Shoulder
WOD-
15:00 of technique work on a complex from the rack of:
1 Push Jerk + 1 Split Jerk
Then,
5 Rounds for time of:
20 Supine ring rows
Run 200 meters
5 Devils press (Pick your own #)
Run 200 meters
After party:
For quality
2 -3 rounds of
10 GHD sit ups to parallel
10 Hip extensions on the GHD
