“Battle Scars”
6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24″/20″)
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest
Farmers Carry: (50’s/35’s)
Push Press
5 Sets of 4
PART 2: “Dirty Work”
AMRAP 6:
60 Deadlifts (115/85)
Max Calorie Bike
Directly Into..
AMRAP 6:
45 Hang Power Cleans (115/85)
Max Calorie Bike
Directly Into..
AMRAP 6:
30 Shoulder to Overhead (115/85)
Max Calorie Bike
“Severin”
For Time: [45 Minute Time Cap]
50 Strict Pull-ups
100 Hand Release Push-ups
5,000 Meter Run
Overhead Squat
5 Sets of 4
PART 2: “Starting Over” [T
AMRAP 15:
15 Overhead Squats (95/65)
30 Dumbbell Hang Snatches (50/35)
60 Double Unders
“Chrimescene”
3 Rounds For Time:
500/400 Meter Row
21 Box Jump Overs* (24″/20″)
12 Front Squats 155 / 105 lb
*No Rebounding
“Til Death Race Do Us Part”
5 Rounds:
15/12 Calorie Echo Bike
10 Bar-Facing Burpees
Rest 5 Minutes
5 Rounds:
10 Power Cleans 135 / 95 lb
10 Bar-Facing Burpees
Option A: Active Recovery WOD
“Who-ville”
On the 2:00 x 15 Rounds:
5 Strict Pull-ups
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row
*Score: Total Calories
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
*Repeat From 3.20.19
*Score: Rounds + Reps
“Fast Break”
10 Rounds For Time:
15/12 Calorie Row
15 Wallballs 20 / 14 lb to 10/9ft.
Rest 1:00 Between Rounds.
*Score: Total Time Including Rest
“Mind Games”
For Time [25 Minute Cap]:
2,000 Meter Run
Directly Into…
70 Power Cleans 135 / 95 lb
70 Bar-Facing Burpees
*Partition Cleans & Burpees However