[TEAMS OF 3]
AMRAP 30:
500/400 Meter Bike
10 Push-ups
15 Wallballs (20/14)
After Each Round:
200 Meter Team Run
* Next partner can start when bike opens up
* Score: Fully completed rounds of 500-10-15
Power Snatch
5 Rep Max
AMRAP 12:
9 Box Jump Overs (24"/20")
6 Chest to Bar Pull-ups
3 Power Snatches (135/95)
5 Rounds For Time:
400 Meter Row
300' Farmers Carry (50/35)'s
200 Meter Run
10 Deadlifts (225/155)
Time Cap: 30 Minutes
Bench Press
3 Rep Max
On the 3:00 x 5 Rounds:
Toes to Bar
Dumbbell Thrusters (50/35)'s
Max Calorie Bike
Round 1: 18 Reps
Round 2: 15 Reps
Round 3: 12 Reps
Round 3: 9 Reps
Round 5: 6 Reps
HERO WOD
"Glen"
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Time Cap: 40 Minutes
Overhead Squat
5 Rep Max
For Time:
30 Overhead Squats (95/65)
150 Double Unders
50/40 Calorie Row
Rest 2 Minutes
50/40 Calorie Row
150 Double Unders
30 Overhead Squats (95/65)
Time Cap: 18 Minutes
10 Rounds For Time:
9 Thrusters (45/35)
6 Deadlifts (225/155)
3 Wall Walks
Time Cap: 20 Minutes
[TEAMS OF 3]
AMRAP 25:
Partner 1:
12 Toes to Bar
9 Burpee Box Jump Overs (24"/20")
6 Dumbbell Box Step Overs (50/35)'s
Partner 2:
Max Calorie Bike
Partner 3:
Rest
* Rotate After Completion of 12-9-6
"Hotshots 19"
6 Rounds For Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400 Meter Run
Time Cap: 35 Minutes
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