For time, 3 rounds:
1000 m row
rest 2 minutes between sets
Every minute on the minute starting at minute 1
Set 1: 5 burpees over rower
Set 2: 7 Kettlebell swings (53/35)
Set 3: 9 pushups.
Set the rower for 3X 1000m intervals with 2 min rest. Rower will mark your rest time. Score is total time for WOD with rests.
4 rounds For Time:
25 Wall Balls (20/14)
15 TTB
10 UB DU’s
1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
80%/2
2. Clean Pull
(95%/4)4
3. Front Squat
(80%/4)3
4. Conditioning
3 RFT:
21/15 Cal Bike
15 Pull-ups
9 alt jump lunges (r+l=1)
1. Conditioning
21-15-9
Hang power snatches (95/65)
burpee over bar
grasshoppers (r+l=1)
2. Stamina Conditioning
EMOMx6:
8 DB Thrusters (50s/35s)
1. Snatch
60%/2
65%/2
70%/2
75%/2
80%/2
2. Snatch Pull
(95%/4)4
3. Back Squat
(80%/4)3
4. Gymnastics Conditioning
Muscle up’s or mu practice
5. Conditioning
AMRAP 13:
15 Deadlifts (135/95#)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters
6. Midline
NOT For Time:
25 GHDSU (if you have not done these before then ask a coach or sub out 50 ab mat sit-ups
25 Hip Extensions
3 Rounds, Rotating Stations every 2:00…
A) 30/24 Calorie Row
B) 20 TTB
C) 10 Power Cleans (135/95)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
3 rounds
6 Power Snatch (95-135/75-95)
10 Bar Facing Burpees
rest 3 mins
3 round
6 power cleans(same weight)
10 ttb’s
remove rest time from total time when posting
1. Power Clean & Jerk
60%/2; 65%/2; (70%/2)3
2. Clean Pull
(90%/4)4
3. Front Squat
(80%/4)3
4. Conditioning
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Conditioning
4 rounds
21 Calorie Bike
15 ttb’s
9 thrusters 125/85