WOD-
With a partner, As many rounds as possible in 20:00 of:
10 Power cleans 165#(115#)
10 Burpee chest to bar pull ups
10 Shoulder to overhead 165#(115#)
At the 20:00 mark
5:00 Bike for calories
*1 person works, 1 person rests
SPRINT-
Partner “Bert”
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees
WOD-
In 12:00 Build to a 10 rep back squat from the rack
Rest 4:00, then
For time:
Run 400 meters
20 Back squats 135#(95#)
Run 400 meters
20 Box jump overs 24″(20″)
Run 400 meters
20 Back squats 135#(95#)
SPRINT-
20 Minute AMRAP:
8 Seated Strict DB Press
10 Pull Ups
16 Seated Ski Erg Calories
WOD-
For time:
Row 1000 meters
Then,
3 Rounds of
20 Bar facing burpees
20 Toes to bar
20 Deadlifts 115#(75#)
Then,
Row 1000 meters
SPRINT-
5 Rounds for Time:
500m Row
5 KB Deck Squats
10 Burpees Over the Rower
15 Goblet Squats
WOD-
4 Rounds for time of
30 Eye level kettlebell swings 53#(35#)
20 Goblet lunges 53#(35#)
10 Kettlebell cleans 53#(35#)
5 Ring muscle ups
Rest 2:00 between rounds
Score = difference between the fastest and slowest round.
SPRINT-
30 Minute AMRAP:
50 Devils Press
500′ Farmers Carry
50 DB Box Step Ups
50 DB Hang Power Cleans
*Every 3 minutes Run 200m*
WOD-
In 12:00 build to a heavy 10 rep touch and go power snatch
*Try to go heavier than 2 weeks ago
Rest 4:00, then:
As many rounds as possible on 10:00 of
10 Power snatch 75#(55#)
30 Double unders
SPRINT-
5 Minute AMRAP:
200′ Walking Lunge
35 AbMat Sit Ups
Max Cal Bike/Ski
Rest 3 Minutes
5 Minute AMRAP:
100′ Single DB Weighted Walking Lunge
50 AbMat Sit Ups
Max Cals Bike/Ski
Rest 3 Minutes
5 Minute AMRAP:
200′ Walking Lunge
35 AbMat Sit Ups
Max Cals on Bike/Ski
WOD-
2 Rounds of
Run, Row, Bike, or Ski for 4:00 right into
As many rounds as possible in 10:00 of:
“Cindy”
5 Pull ups
10 Push ups
15 Air squats
Rest 2:00 between rounds
Score = total rounds of Cindy over the 2 rounds
*If you plan to wear a vest during Murph, you can start to wear one on the Monday prep work.
SPRINT-
24 Minute AMRAP:
20 SlamBalls
16 Knees to Elbow
12 DB Clusters
8 Ring Rows
4 Wall Walks
WOD-
15:00 to build to a heavy complex of
1 Clean deadlift + 1 Clean + 1 front squat
Then,
As many rounds as possible in 14:00 of
10 Wallballs 20#(14#)
15 Ab mat sit ups
20 Calories Bike or Ski
WOD-
With a partner
Row 40:00 for max meters
Partner 1 rows
Partner 2 does a 400 meter farmers carry with 2 kb’s 35#(26#)
When Partner 2 returns from the farmers carry, both partners do
10 Syncro burpees over the rower then switch
SPRINT-
With A Partner, For Time:
800m Run
75 WallBalls
60 Burpees
45 Toes To Bar
800m Run
1 partner is working while the other is resting, except for the runs which are together.
WOD-
In 12:00 build to a heavy 10 rep thruster
Rest 4:00 then,
For time:
4 Rounds for time of:
Run 200 meters
5 Thrusters (Use today’s 10 rep)
SPRINT-
For time:
1000m Row
50 AbMat Sit Ups
100 Double Unders
25 KB Sumo DL High Pulls
50 SlamBalls
25 KB Sumo DL High Pulls
100 Double Unders
50 AbMat Sit Ups
1000m Row
WOD-
Every 3:00 x 10 rounds
5 Deadlifts 115#(75#)
4 Hang power cleans 115#(75#)
30 Double unders
*With remaining time, row as many meters as possible.
Every 3:00 you start back on the barbell, so no rest built in
SPRINT-
12 Minute AMRAP:
4 Devils Press
8 Hand Stand Push Ups
16 DB Box Step Overs
Rest 3 Minutes, Then:
12 Minute AMRAP:
16 Ski Erg Calories
8 Pull Ups
4 Push Ups
