Micheal
3 rouds of
800M run
50 KBS 1/0.5 Pood (that's right) 16 and 12 WHAT! Freebee
50 sit ups
Partner Saturday
Partner WOD
1 athlete working at a time (switch as needed at each station)
24 mins total time,
switch stations every 2 mins
AMRAP each station
1. Tire Flip
2. Stones over shoulder/ Pwr clean 95lbs
3.Bench press 135/65
4.T2B
5. 100M sprints
6. 36/24 BJ
U ready for this?
21-15-9
C2B
Bar hop burpees
deadlifts 275/185
On the two minutes
On the two minutes
1 Full clean 264/145
1 squat
1 Push Jerk
10 RDs
Parker's Wheelhouse
20 MIN AMRAP
400M run
2 rope climb
30 DU
Score is completed rope climbs
Sub 12?
9-8-7-6-...1 of
MU and 135/95 thrusters
Girls RX is 3 MU per round
Jerk through it!
Part A: 21-15-9
C2B pull ups
push jerks 135/95
Part B: row 1KM
McGhee
Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box
Sprint Training round 2!
50 M sprints
approx 2 minutes rest between sets
6 rds
Bench and back squat
3X3 at 80%
2X2 at 90%
1X1 at 95%
Filthy Fifty
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.5/1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions (supermans)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Why do lunges suck?
2 minutes on the clock
complete a 200M run
and AMRAP this complex:
1 full clean
4 steps of lunge barbell in front rack(2 per leg)
1 push press
135/95
rest 1 minute
8 RDS
Double Double
Two full snatch on the Two Minutes
205/125
10 RDS
Part B: Shoulder mobility
4 cycle met con
Part A: 4 min Front Plank
Part B: 4 cycle met con
3/1 MU
9/11 KBS 2/1.5 (girls do 2 extra KBS as they do 2 less MU)
12 Air squats
Team Triplet
In teams of two complete the following work in this order:
4000M of running
400 DU
4000M of rowing
The running must be broken in 200M intervals
DU in 50 DU intervals
Rowing in 500M intervals
For CF Lovers
6 Fr squats at 185/125
6 Pull Ups
6 deadlifts 185/125
6 rds
rest 4 mins
then 4 more rds
Getting stronger
Part A:
Bench 4-4-4 (70% of 1RM)
3-3-3 (80% of 1RM)
Back Squat
4-4-4 (70% of 1 RM)
3-3-3 (80% of 1 RM)
Part B: ISABELLE
30 snatches at 135/95
FGB
FGB
1 min Wall Ball 20/14
1 min SDHP 75/55
1 min BJ 20/16
1 min Push Press 75/55
1 min rowing for calories
rest 1 min repeat 2 more times
Nor Cal Inspired
20 MIN AMRAP
3 Hang cleans 185/135
6/3 ring dips
9 BJ 32/24
27 DU
On the two minutes
2 cleans + 2 jerk (the jerks are off the second clean)
10 rds at 240/135
Thruster Heaven
9-7-5
Thrusters 185/125
MU
5 MIn rest
15-12-9
Thrusters 135/95
Pull Ups
5 Min rest
21-15-9
Thrusters 95/65
Push Ups