Back Squat
3-3-3-3-3-3
1 Round:
80/60 Calorie Row
60 Wall Ball Shots (20/14)
40 Power Snatches (75/55)
20 Burpee Box Jumps (24"/20")
Blythe B-Day WOD
5 Rounds
Minute 1: 20 Goblet Forward Lunges (53/35)
MInute 2: 15 Toes To Bar
Minute 3: 15 Amerian Kettlebell Swings (53/35
) Minute 4:15/12 Calorie Bike
Minute 5: Rest
Midline
100 Kettlebell Russian Twists
- Every 20, 5 V-Ups -
Build To A Heavy Complex
3-Position Clean + 1 Jerk
For Time:
50 Clean and Jerks
Every minute, starting at 0:00:
20 Double-Unders
Barbell: (95/65)
On the 3:00 x 8 Rounds:
15/12 Calorie Row
20 Ab-Mat Sit Ups
100m Run
Build To A Heavy Complex
2 Power Snatches
2 Overhead Squats
For Time:
15-12-9
Power Snatches (95/65)
Pull-ups
Directly Into...
15-12-9
Overhead Squats (95/65)
Lateral Barbell Burpees
AMRAP 3 x 5 Rounds:
:30 Hollow Hold
25 Russian Kettlebell Swings (53/35)
In Time Remaining: Max 10m Shuttle Runs
Rest 1 Minute b/t
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Calorie Row
1 Minute Rest
Build To A Heavy Complex
2 Push Jerks
1 Split Jerk
3 Rounds For Time:
600m Run
24 Toes to Bar
12 Jerks (115/85)
Jay-Rho Birthday WOD
AMRAP 20:
3 Cleans (185/135)
6 Box Jump Overs (24/20)
12 Burpees
On the 4:00 x 5 Rounds:
50 Double Unders
15/12 Calorie Bike
8 Hang Power Snatches (95/65)
Sumo Deadlift
Build To A Heavy Set of 3
AMRAP 15:
10 Deadlifts (155/105)
10 Single Dumbbell Push Presses (50/35)
10/7 Calorie Row
"Murph"
For Time
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
All with a Weight Vest (20/14 lb)
"Dream Team"
[Teams of 2]
AMRAP 25:
80/60 Calorie Row
60 Wallballs (20/14)
40 Kettlebell Swings (70/53)
20 Burpee Box Jumps (24/20)
On The Minute x 10
1 Clean and Jerk
For Time:
400m Run
21 Power Cleans, 21 Push Jerks (95/65)
400m Run
15 Power Cleans, 15 Push Jerks (95/65)
400m Run
9 Power Cleans, 9 Push Jerks (95/65)
5 Rounds
Minute 1:Slam Balls
Minute 2:AbMat Sit-Ups
Minute 3: Calorie Bike
Minute 4: Max 10m Farmer's Carry (70's/53's)
Minute 5: Rest
Snatch
Build To A Heavy Single
6 Rounds x AMRAP 2:00
25 Air Squats
15 Push-ups
8 Pull-ups
Max Snatches (115/85)
*Rest 2 Minutes Between Rounds
For Time:
600m Run
100 Double Unders
1500/1250m Row
100 Double Unders
600m Run
Build To A Heavy Complex
1 Pausing Front Squat
2 Front Squats
For Time:
21-18-15-12-9:
Front Squats (95/65)
Lateral Burpees Over Barbell
For Time:
800m Run
“DT”
800m Run
*”DT” 5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/85
RX+= 155/105
Back Squat
10-8-6-4-2
For Time:
50 Double Unders, 20 Front Squats
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 50 Pull-ups
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 20 Front Squats
Barbell: 115/85