Every 2:30 Minutes for 12:30 Minutes (5 Rds.)
5 Overhead Squats @60%+
6 DB Front Rack Tall Kneel to Stand
AMRAP 12
12 Power Snatch
24 Wall Balls
Rx
Load: 95#/65#
Medball: 20#/14#
*1Rd = 36 reps
Every 2 Minutes for 16 Minutes (Alternate A & B)
A.) 1 Strict Press + 3 Push Press @75%+
B.) 15 Burpees
* 75% + is based off of your 1RM Strict Press.
For Time
10 Wall Balls
30 SDHP
20 Sit-ups
20 Wall Balls
20 SDHP
20 Sit-ups
30 Wall Balls
10 SDHP
20 Sit-ups
Rx
Medball: 20#/14#
Load: 115#/75#
Partner Wod
(Teams of 3)
For Time
300 KBS
200 Pull-ups
3000m Row
Rx
KB: 53#/35#
*Partition workout and reps as needed
**Does not have to be in exact order
***One partner works at a time
EMOM 9
Min 1-3: 5 Deadlifts
Min 4-6: 3 Deadlifts
Min 7-9: 1 Deadlift
AMRAP 14
1 Bear Complex
14 Burpees
Rx
Load: 95#/65#
1 Bear Complex Rd =
7 Sets
1 Power Clean
1 Front Squat
1 STO
1 Back Squat
1 Back Rack STO
(Try to go unbroken for all 7 sets.)
EMOM 16 (Alt.)
– 200m Run
– 2 Bench Press @80%+
– 12 Strict Hanging Knee Raises
– Rest
AMRAP 12
20 S.A. DB Snatch
15 Box Jumps 2
100m Run
Rx
DBs: 50#/35#
Box: 24″/20″
On a 29 minute clock,
7 Rounds
AMRAP 1
20 Air Squats
Max Power Snatch in remaining time
*Rest 1 minute
**Score = Total combined max power snatch reps for all 7 rounds.
***Air Squats = Time keeper.
Rx
Load: 95#/65#
Directly into, 15 minutes to establish a 3 Rep Max Overhead Squat
(From the ground)
15 minutes to establish a 3 Rep Max Overhead Squat
(From the ground)
(Endurance)
EMOM 32 (Alt.)
– 50 Double Unders
– 200/150m Row
– 12/10 Cal Bike
– Rest
*45 second cap on each minute
Score = Time each rd if you wish.
*Note: Score only the rounds of work effort performed (24 rds excluding the rest periods).
Every 3 Minutes for 12 Minutes
4 Back Squats 80%+
:45s Russian Twists
For Time:
40 Wall Balls
800m Run
40 Power Cleans
Rx
Medball: 20#/14#
Load: 135#/95#
Every 2 Minutes for 16 Minutes – Alternate between A & B
A) 2 Strict Press + 4 Push Press @70%+
B) 24/18 Calorie Row
**70% is based off of your 1RM Strict Press.
5 RFT
10 DB Push Press
10 DB Burpees
Rx
DBs: 50#/35#
Partner WOD (Teams of 2)
40 RFT
5 Pull-ups
10 Push-ups
15 Goblet Squats
Rx
KB: 53#/35#
*Alternate full rounds
**Cap 45 minutes
