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W.O.D
"Power clean+FS+PJ every 90 secx7
"Rack City"
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats Post W.O.D.
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"Group Hug"
Teams of 3
AMRAP 30:
5/ Toes to Bar
100m Run
5 Hang Power Snatches
Each athlete will do a complete round before switching
Each person will do each weight for 2 rounds, then add.
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP) Post W.O.D.
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"Crash Test"
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Bar Facing Burpees Post W.O.D.
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3x
10 strict pullups
10 seated DB Press
25 Abmat situps
"Red Lobster"
3rds
400m run
12 ball slams 40/30
2 Wall walks
Post W.O.D.
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"Opening Day"
21-15-9:
Wallballs (20/14)
CTB Pull-Ups
Thrusters (95/65)
Box Jumps over (24/20)
Kettle Bell Swings (53/35)-American Post W.O.D.
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W.O.D
"Deja Vu"
8 Rds (4each)
Teams of 2
30/20 Cal Row
10 Ring pushups
50m Sand bag carry
1 does full round then other does full round Post W.O.D.
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W.O.D
Front Squat Wave
3-1-3-1-3-1
Front squats 80-85-83-88-85-90
or 5x3 32X1
"Pins and Needles"
12 min AMRAP
10 Goblet lunges 53/35
100 m run
10 Knees to elbows
100m run
Post W.O.D.
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W.O.D
Teams of 3
25 min AMRAP
Person A
200m Run with wall ball
5 Wall Balls upon return from run
Partner B & C (alternate however you want, 1 works, 1 rests)
12/9 Cal Row/Bike
12 Kettlebell swings
12 Overhead lunges with a plate
Score is total wall balls plus rounds of row/kbs/lunges
Post W.O.D.
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W.O.D
Back squat 3x10 65-70%
"Blue Steel"
3rds
400m run
20 Pushups
14 Box Jump overs 24/20
12 Toes to bar Post W.O.D.
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W.O.D
"Swoletron"
EMOTMx24 min
1: 6 close grip Bench press
2: 12 DB step ups 1x50/35 24/20
3:18/12 Cal row
4: 15/15 Russian twists
Post W.O.D.
