5 Rounds of:
30 Double Unders
10 Dumbbell Snatches (50/35)
Directly Into…
1 Round of:
30 Dumbbell Snatches (50/35)
100 Double Unders
Partner WOD
AMRAP 20:
10 Bar Muscle-ups/Burpee Pull-Ups
20 Single Dumbbell Hang Clean & Jerks (50/35)
30 Wall Balls (20/14)
Snatch Comlex
1 Snatch Grip Deadlift
1 Hang Snatch High Pull
1 Power Snatch
5 Rounds For Time:
400 Meter Run
15 Power Snatches (75/55)
18-16-14-12-10 Dumbbell Push Press (50/35)
6 Rounds
24 Double Unders
12 Jumping Lunges
24 Ab-Mat Sit Ups
12 Hand Release Push-Ups
Hang Clean
3-3-3-3-3
For Time:
1,500/1,200 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000/800 Meter Row
800 Meter Run
Rest 3 Minutes
500/400 Meter Row
400 Meter Run
7 Rounds:
3 Push Press (95/65)
3 Front Squats (95/65)
3 Box Jumps (24"/20")
30/21 Calorie Assault Bike
5 Rounds:
3 Push Press (95/65)
3 Front Squats (95/65)
3 Box Jumps (24"/20")
30/21 Calorie Assault Bike
3 Rounds:
3 Push Press (95/65)
3 Front Squats (95/65)
3 Box Jumps (24"/20")
Build To A Heavy Single
Deadlift
For Time:
60/45 Calorie Row
45 Pull-ups
30 Deadlifts (155/105)
15 Bar-Facing Burpees
3 Rounds For Time:
100m Dumbbell Overhead Carry (50/35)
75 Double Unders
100m Dumbbell Overhead Carry (50/35)
25 Push-Ups
AMRAP 20:00 (Teams of 2)
Partner 1:
AMRAP
2 Burpee Pull-Ups
4 Double Dumbbell Push Presses (50's/35's)
8 Kettlebell Swings (53/35)
Partner 2:
15/12 Calorie Bike
3 Clusters (95/65)
*Partners swap places at the completion of the clusters.*
*Score = Total rounds + reps of "2,4,8" completed.*
Snatch Complex
1 Snatch Pull
1 Hang Power Snatch
1 Power Snatch
For Time:
21-18-15-12-9-6-3
Power Snatches (75/55)
100m Run
Bench Press
5-5-5-5-5
For Time:
20 Wall Walks
On The Minute: 5 Box Jump Overs (24/20")
Front Squat
3-3-3-3-3-3
AMRAP 4:
15/12 Calorie Bike
15 Toes to Bar
15 Front Squats (95/65)
[Rest 4 Minutes]
AMRAP 4:
12/9 Calorie Bike
12 Toes to Bar
12 Front Squats (115/85)
[Rest 4 Minutes]
AMRAP 4:
9/6 Calorie Bike
9 Toes to Bar
9 Front Squats (135/95)
For Time:
40/32 Calorie Assault Bike
120 Double Unders
40/32 Calorie Assault Bike
*On the Minute [Starting at 0:00]:
7 Deadlifts (135/95)
Clean Complex
1 Clean Pull
1 Hang Power Clean
1 Power Clean
For Time:
1 Mile Run
Directly Into...
5 Rounds:
7 Pull-ups
9 Power Cleans (95/65)
3 Rounds for Time:
40 Bodyweight Reverse Lunges
100m Overhead Plate Carry (45/25)
20 Burpees
100m Plate "Gun Walk" (45/25)
40 Alternating V-Ups
AMRAP 20:
Buy-In: 2000 Meter Row
Then...
Max Rounds With Remaining Time:
15 Power Cleans (95/65)
12 Box Jump Overs (24"/20")
9 Thrusters (95/65)
Supinated Barbell Rows
5 Sets of 8 Reps
"Helen"
3 Rounds For Time:
400m Run
21 American Kettlebell Swings (53/35)
12 Pull-ups
4 Rounds
Minute 1: Max Wallballs (20/14)
MInute 2: Max Double Unders
Minute 3: Max AbMat Sit Ups
Minute 4: Max Calorie Row
Minute 5: Rest
Deadlift
Build To A Heavy Set of 3
(Touch and Go)
AMRAP 15:
3 Burpee Pull-ups
6 Deadlifts (155/105)
9/6 Calorie Assault Bike
For Time:
800 Meter Run
150 Double Unders
800 Meter Run
50 Box Jump Overs (24"/20")
800 Meter Run