24 min AMRAP
6 deads 275/185
12 HR push ups
18 J.Air squats
Sprinting my a$$ off!
Part A: Plank Hold side, front, side, 50 sec X 2
Part B: 10 pwr snatches 115/85
100 M sprint
AMRAP C2B Pull Ups
2 min on/ 1 min off 6 rds
Time to skip
Part A: Ring Dip progression last week
Part B:
2 RDS
100 DU,
50 BJ overs 24/20
25 Burpess
10 Lunge Steps with 135/95 lbs barbell
4 quick ones
Part A: hand walk progression last week
Part B: 4 RFT
400M
12 T2B
12 one arm DB snatches 85/65 (6 per arm)
Sweet Stuff!
16 WB 20/14
8 KBS 2/1.5
4/2 MU
4 rds, 1 min rest, 3 rds, 1 min rest, 2rds, 1 min rest, 1rd finish!
Crazy EMOM
7 MIN EMOM
4 full cleans at 245/155
rest 2 min
5 MIN EMOM
1 clean and Jerk 245/155
rest 2 min
3 MIN AMRAP
5 deadlifts 245/155
10 Push ups
Sunday Morning Chipper
400M run
200 DU
100 squats
75 KBS 1.5/1
50 BJ 24/20
25 Pwr cleans 135/95
10 HDST 4" deficit/flush
4 cycle met-con
3 min on 90 sec off
4 cycles
8 push press 115/85
8 V-Ups
8 SDHP
Run Forest!
Part A: Wall Ball Progression week 4
Part B:
500M run
15 Man Makers 40/25
400M run
12 Man Makers
300M run
9 Man Makers
200M run
6 Man Makers
100M run
3 Man Makers
So you think you can CF? Try this!
4 RFT
7 36"/24" BJ
6 H-R Push Ups
5 deadlifts 185/115
4 MU
3 Clean and Jerks 185/115
2 Bar Hop burpee
1 snacth 185/115
Sweet Jesus!
Part A: Ring Dip Progression week 4
Part B: 4RFT
25 KBS 2/1.5
50 Air Squats
75 DU
OMG WTF!
Part A: Hand Walk progression
Part B: 6 rds 3 MIN on 1 min Off
150 M sprint
25 WB 20/14
AMRAP OH steps of lunge 45/35
breath deep
4 min AMRAP
7 snatches 115/85
7 T2B
2 min rest
4 min AMRAP
7 clean and Jerks 115/85
7 pull ups
2 MIn rest
4 MIN AMRAP
7 dead lifts 115/85
7 Bar hop burpee
2 MIN rest
1 MIN MAX V-UPS
Gator
8 RFT
185lbs front squats 5 reps
26 ring push ups
It takes two!
Partner WOD
Accumulate as many reps as possible with only one athlete working at time.
Swicth every 30 secs.
60 rds (1 rd = 30 seconds therefore 30 rds each)
10 rds of KBS 2/1,5
10 rds of J.Lunges
10 rds of HR push ups
10 rds of thrusters 95/65
10 rds sit-ups
10 rds of SDHP 95/65
Ridiculous
Part A: Hand walk progression
Part B: 10-8-6-4-2
315/195 deadlifts
MU
25 DU after each set
Bulger
Part A: ring dip progression week 3
Part B: Bulger
10 RFT
150m run
7 C2B
7 135 lbs Fr Squat
7 Strict HDST
Kelly
Part A: Plank 40 secs side/front/side X2
Part B:
5 RFT
400 M run
30 BJ 24/20
30 WB
Snatchtastick
Snatch complex on the two minute
2 snatch grip deadlifts
1 full snatch
1 OHS
10 RDS
Rx 205/135
Hammer
Part A; WB progression week 3
Part B:
5rds of
5 Pwr cleans 135/95
10 Fr squats 135/95
5 Push Jerks 135/95
20 pull ups
rest 90 sec between each rd