Every 1:30 for 6 Minutes
12 Deadlifts @75%+
Rest 1 Minute
Teams of 3/4
Max Calorie Assault Bike in 7 Minutes
Every 3 Minutes for 12 Minutes
8 DB Bench Press
12 Sit-ups
16 Push-ups
***Choose DBs that will allow you to maintain good mechanics.
7 Rounds
4 Hang Squat Clean Thrusters
50 Double Unders
20 UB Wall Balls
(5 burpee penalty for each break)
*Rest 1 minute after each round
RX:
135#/95#
RX + :
155#/105#
Medball:
20#/14#
4 Rounds- (:20 Stations)
High Knees
Plank Shoulder Taps
Jump Squats
Rest
Every 4:00 For 20:00-
15 Push Ups
15 Leg Lifts
200m Run
15 DB Push Press
Finisher:
Every :30 For 6:00- (Alt)
:20 R-Plank
8-10 Alt. V-Ups
:20 L-Plank
Every 2:30 Minutes for 12:30 Minutes
6 Pause Back Squats @65%+
3 RFT
300m Run
30 American KBS
30 Box Jumps
RX
KB: 70#/53#
Box: 30″/24″
4 Rounds of Each Couplet
*Alternate Every 1:30 on/1:00 off
200m Row
Max Thrusters in remaining time
Rest 1 Minute
:45 Assault Bike
Max Ring Dips in remaining time
Rx
Load:95#/65#
Score = Total reps of Max Thrusters and Max Ring Dips combined.
Every 5:00 For 30:00- (Alt.)
25 Calorie Row
20 Sit Ups
20 KB Sumo Deadlift High Pulls
B) 400m Run
20 Leg Raises
20 Goblet Squats
4 Rounds- (:30 On/:10 Off)
DB Bent Over Row
Bicycle Crunches
DB Curls
Crunch Hold
Partner WOD
(Teams of 2)
AMRAP 27
30 Hang Power Snatch
30 Double Unders
30 Sit-ups
30 Double Unders
*Every 3 minutes 200m Run/Row
Rx
Load: 75#/55#
Olympic Lifting:
2 Squat Cleans
+ 2 Jerks (Any Style)
*Build to a heavy complex
4 RFT
10 Front Squats
10 HSPU
10 CTB Pull-ups
Rx
Load: 165#/115#
4 Rounds-
:20 Tuck Jumps
:20 Plate Jumps (FAST)
:20 Row (SPRINT)
1:00 Air Squats
*Rest 1:00
AMRAP 12
200m Run
10 DB Box Step Ups
20 Plank Mtn. Climbers (Slow, Knee Touches Elbow)
*Rest 6:00
AMRAP 12
100 Single Unders
20 Bulgarian Split Squats (10 Each Side)
40 Plank Shoulder Taps
EMOM 24
1: 1 Squat Snatch + 2 OHS
2: :45 Row
3: 12 TTB
RX
Must perform #1 as intended. 1 Squat Snatch + 2 OHS.
