On the 4:00 x 5 Rounds:
500/400 Meter Row
30 AbMat Sit-ups
Max Unbroken Bench Press (135/95)
Strict Press
5 Rep Max
AMRAP 12:
9 Front Squats (75/55)
6 Handstand Push-ups
30 Double Unders
3 Rounds For Time:
800 Meter Run
50 Dumbbell Snatches (50/35)
30/24 Calorie Echo Bike
Rest 3 Minutes Between Rounds
Time Cap: 33 Minutes
Back Squat
10 Rep Max
For Time [Partition However]:
99 Calorie Row
99 Wallballs (20/14)
99 Burpees
Time Cap: 20 Minutes
6 Rounds For Time:
12 Dumbbell Push Jerks
60' Dumbbell Front Rack Lunge
300' Dumbbell Farmers Carry
Dumbbells: (50/35)'s
Time Cap: 25 Minutes
"Team RJ" [HERO]
5 Rounds For Time:
800 Meter Run
5 Rope Climbs
50 Push-ups
Time Cap: 40 Minutes
* Teams of 2
* Run Together
* Split Rope Climbs & Push-ups
Deadlift
1 Rep Max
10-9-8-7-6-5-4-3-2-1:
Deadlifts (225/155)
Toes to Bar
Direclty Into...
1,000/800 Meter Row
Time Cap: 15 Minutes
5 Rounds For Time:
21/15 Calorie Echo Bike
12 Shuttle Runs
9 Thrusters (115/85)
Rest 1 Minute Between Rounds
Time Cap: 25 Minutes
Push Jerk
10 Rep Max
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
4 Rounds For Total Reps:
2 Minutes Bike Calories
2 Minutes Max Reps
2 Minutes Rest
Round 1: Power Snatches (95/65)
Round 2: Box Jump Overs (24"/20")
Round 3: Handstand Push-ups
Round 4: Calorie Row
Front Squat
1 Rep Max
3 Rounds For Time:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders
Time Cap: 15 Minutes
SUNDAY SURPRISE!!!!
HERO WOD
Squat Snatch
2 Rep Max
10 Rounds For Time:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
Time Cap: 18 Minutes
8 Rounds For Time:
400/300 Meter Row
200 Meter Run
1,000/800 Meter Bike
Time Cap: 40 Minutes
Bench Press
1 Rep Max
AMRAP 3 x 4 Rounds
75 Double Unders
15 Dumbbell Thrusters (50's/35's)
Max Gymnastics Reps
Rest 1 Minute Between Rounds
1 Point: Chest to Bar Pull-ups
2 Points: Bar Muscke-Ups
3 Points: Ring Muscke Ups
AMRAP 4:
3 Rounds of "DT" (95/65)
Max Calorie Row
Rest 4 Minutes
AMRAP 4:
2 Rounds of "DT" (135/95)
Max Calorie Row
Rest 4 Minutes
AMRAP 4:
1 Round of "DT" (155/105)
Max Calorie Row
1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Overhead Squat
3 Rep Max
"Nancy"
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
5 Rounds For Time:
30 Dumbbell Deadlifts (50/35)'s
20/15 Calorie Bike
10 Strict Handstand Push-ups
Rest 2 Minutes Between Rounds
Time Cap: 28 Minutes
HERO WOD
"Team Severin"
For Time:
50 Strict Pull-ups (Each)
100 Hand Release Push-ups (Each)
5k Run
Time Cap: 45 Minutes
* Teams of 3
* Alternate 200 Meter Runs (~8 Each)