For Time:
15 Power Clean and Jerks (115/85)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks (115/85)
On the 1:30 x 5 Rounds
2 Power Snatches
2 Overhead Squats
For Time:
9-8-7:
Power Snatches (95/65)
Overhead Squats
30/24 Calorie Assault Bike
6-5-4:
Power Snatches (95/65)
Overhead Squats
30/24 Calorie Assault Bike
3-2-1:
Power Snatches (95/65)
Overhead Squats
For Time:
42-30-18
Step Ups
21-15-9
Hand Release Push-Ups
42-30-18
Ab-Mat Sit-Ups
Extra Credit: Midline
Coaches Choice!
Pendlay Rows
Build To A Heavy Set of 5
On the 5:00 x 5 Rounds:
12 Pull-ups
21 Kettlebell Swings (53/35)
25/20 Calorie Bike
For Time:
21-15-9:
Row Calories
Box Jump Overs
200 Meter Kettlebell Farmers Carry
21-15-9:
Row Calories
Box Jump Overs
200 Meter Kettlebell Farmers Carry
21-15-9:
Row Calories
Box Jump Overs
Kettlebells: 53's/35's
Build To A Heavy Complex
On The 2:00 x 5 Rounds:
3 Front Squats
3 Push Press
3 Thrusters
For Time:
20 Front Squats (95/65)
20 Lateral Barbell Burpees
20 Push Presses (95/65)
20 Lateral Barbell Burpees
20 Thrusters (95/65)
5 Rounds For Time:
50 Double Unders
30 Reverse Lunges
10 V-Ups
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
[Rest 3 Minutes]
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
[Rest 3 Minutes]
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
Deadlift
Build To A Heavy Set of 5
For Time:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row
Barbell: 135/95
For Time:
50 Wallballs
800m Run
50 Alternating Dumbbell Power Snatches
800m Run
50 Alternating Dumbbell Power Snatches
800m Run
50 Wallballs
Bench Press
On The Minute x 10
3 Reps
AMRAP 12:
2 Burpee Box Jumps
25ft DB OH Carry
4 Burpee Box Jumps
25ft DB OH Carry
Continue adding 2 Burpee Box Jumps to every round until 12:00 expires.
RX+: Handstand Walk
Box: 24"/20"
DB: 50/35
AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Bike
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Pull-Ups
9 Power Clean and Jerks (115/85)
Time Remaining: Max Calorie Bike
[Rest 5 Minutes]
AMRAP 5:
1 Round:
9 Pull-Ups
9 Power Clean and Jerks (135/65)
Time Remaining: Max Calorie Bike
Back Squat
6-3-6-3-6-3 6-3
Weight stays for sets of 6.
Weight increases for sets of 3.
AMRAP 15:
75 Double Unders
50 Air Squats
250/200 Meter Row
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Lateral Barbell Burpees
Barbell: 115/85
Snatch
3 Position Snatch + 1 Overhead Squat
AMRAP 18:
Buy-In: 1 Mile Run
Max Rounds With Time Remaining:
2 Power Snatches (115/85)
4 Overhead Squats (115/85)
8 Box Jump Overs (24"/20")
For Time:
10 Burpee Pull Ups, 50 Sit-Ups, 25 Hang Power Cleans
8 Burpee Pull Ups, 40 Sit-Ups, 20 Hang Power Cleans
6 Burpee Pull Ups, 30 Sit-Ups, 15 Hang Power Cleans
4 Burpee Pull Ups, 20 Sit-Ups, 10 Hang Power Cleans
Barbell: 95/65
Build To A Heavy Single Thruster
For Time: 100 Calorie Bike/Row
- Every 2:00, 5 Thrusters -
(95/65)
Kylie B-Day WOD
On The Minute x 8 Rounds
8 Bent Over Rows
For Time
Buy In: 200m Farmer's Carry (70/53)
5 Rounds
9 Sumo Deadlifts (135/95)
20 Alternating Dumbbell Snatches (50/35)
50' Dumbbell Walking Lunge (50/35)
Cash Out: 200m Farmer's Carry (70/53)
Bench Press
5 Sets of 8 Reps
On the 5:00 x 4 Rounds:
12/10 Calorie Bike
400m Run
20 Push-Ups
AMRAP 16
4 Strict Pull-Up
8 Alternating Dumbbell Snatches (50/35)
12 AbMat Sit-Ups