Every 2 Minutes for 10 Minutes
5 Pause Front Squats @55%+
4 Rounds Each – Alternating Every 1:30
A) Max Calorie Row
*Rest 30 seconds
B) AMRAP “Cindy
Score = Total Calories Rowed + Total Reps of Cindy (1 rd = 30 reps)
“Larry””
AMRAP 30
4 Deadlifts
3 Hang Power Cleans
2 Shoulder to Overhead
1 Rope Climb
*Complete a 400m Run after every round
RX weight = 165/115#
Instructions:
– P1 is Amraping movements while p2 is completing 400m run.
– P2 switches and picks up where P1 leaves off once 400m run is complete.
Score = Total Combined reps
400m = 1 rep
AMRAP 6
1000/750m Row
Max pull-ups in remaining time
AMRAP 5
200 Double Unders (3 minute cap)
Max SDHP in remaining time
AMRAP 6
50/35 Calorie AAB
Max MB sit-ups in remining time
AMRAP 5
400m Run
Max OHS
*Rest 3 minutes between AMRAPs
RX
Load: 95#/65#
Score = Total combined reps for all movements (Pull-ups + SDHPs + MB Sit-Ups+ OHS’s)
Partner WOD (Teams of 2)
*CAP = 40 Min.
5 RFT
20 Burpees
30 Box Jumps
40 Wall Balls
50 KBS
RX
Box: 24″/20″
Medball: 20#/14#
KB: 53#/35#
Notes:
– Partition reps as you wish
EMOM 10
1 Clean (Power or Squat) + 1 Jerk (Push or Split)
*Build to your heaviest set with solid mechanics
5 RFT
6 STO 155/105lbs
10 TTB
6 Power Cleans
10 DB Box Step-up Overs
RX
Load: 155#/105#
DB: 50#/35#
KB: 53#/35#
3 Rounds- (:30 Stations)
Plate Hops
Inch Worms
Cossack Squats
Every 2:00 For 16 Rounds- (Alt.)
A.)
15 Goblet Squats
10 Sit Ups
B.)
10 Lunges
9 DB Push Press
6 DB Bicep Curls
Strength:
Every 2 Minutes for 10 Minutes
5 Pause Front Squats @50%+
AMRAP 12
15 Burpees
15 Back Squats
RX
135#/95#
*Back squats are to be taken from the floor.
For Time:
800m Run
30 Pull-ups
20 Power Snatch
80 Double Unders
20 Single Arm DB Hang Power Snatch
*Rest 3 minutes then go in reverse order
RX
Load: 115#/75#
DB: 50#/35#
Score = Total Time including rest.
Every 1:00 For 5:00-
100m SPRINT
2 Rounds- (No rest between clocks, Rest when you finish work)
2:00 Clock:
16 Wallballs
16 Push Ups
1:45 Clock:
14 Wallballs
14 Push Ups
1:30 Clock:
12 Wallballs
12 Push Ups
1:00 Clock:
10 Wallballs
10 Push Ups
*Rest :30, then round 2
*Rest 6:00
2 Rounds-
2:00 Clock:
20 KB Swings
20 MB Russian Twist
1:45 Clock:
18 KB Swings
18 MB Russian Twist
1:30 Clock:
16 KB Swings
16 MB Russian Twist
1:00 Clock:
12 KB Swings
12 MB Russian Twists
*Rest :30, then round 2
Finisher-
3 Rounds- (:30 Stations)
Bicycle Crunches
Plank with Hip Taps
Tuck Crunches
Olympic Lifting:
2 Power Snatch
+ 2 OHS
*Build to a heavy complex
AMRAP 10
2 Bar/Ring Muscle-ups
2 OHS
2 Bar/Ring Muscle-ups
4 OHS
2 Bar/RIng Muscle-ups
8 OHS
2/10, 2/12, etc.
RX
95#/65#
Muscle Ups
(Bar and/or Ring MUs)
Score:
1 Rd = 2 Bar/Ring MUs + 2 OHS
2 Rds = 2 Bar/Ring MUs + 4 OHS
3 Rds = 2 Bar/Ring MUs + 6 OHS
etc…
