In teams of three,
Get through the following work as fast as posible
200 Pull Ups
200 push ups
200 WB 16
200 BJ 20"
20 Rope Climbs
Only one athlete working at a time, swicth as needed, work can be broken any way you wish. E.I. You start with 10 rope climbs and then leave the last ten for the end of the WOD.
1000KM row
30 Push Press at 135/95
40 burpees
1000m run
Establish 3 RM
3 Rm squat
3 Rm bench
3 RM dead
3RFT
600M run
12/6 MU
24 KBS 2/1.5
15-12-9
Full snatch 135/95
C2B Pul Ups
rest exactly 3 mins
then
15-12-9 of
Bar facing burpees
push press 135/95
3 min on 90 sec off 4 cycles
AMRAP this:
135/95lbs Pwr cleans 6
135/95 lbs steps of lunge in front rack 6 reps
6 toes to bar
Two Gym length steps of lunge 45/25
then:
21-18-15-12-9-6-3
WB 20/14
BJ 24/20
Finish with
Two Gym length steps of lunge 45/25
500M run
then 10-1 of
SDHP and push press at 95/65
finish with 500M run
Part A: Accumulate 4 mins in a Plank hold
Part B: 8 MIn AMRAP
10 alternating Pistols
10 Pwr Snatches 115/85
10 RDS
On the two minutes
1 Pwr clean
1 Hang Full clean
1 squat
1 Jerk
RX = 245/135
Part A: Accumulate 3 mins in a HDST
Part B:
6 deadlifts 225/155
9 T2B
12 Jumping Lunges alternating legs
5RFT
Part C:
500M row for time
50 DU
5 MU
4 RDs
rest 5 mins
Then 1 rd of
20 Shoulder to overhead 165/125
30 Bj 24/20
40 C2B
Score is Total time including 5 min rest
500M run
50 WB 20/14
50 KBS 1.5/1
3 RFT
10-1
Clean and jerk 185/125
Bar hop burpee
400M run
40 V-Ups
40 Push press 115/85
200M
20 V-Ups
20 push Press
100M
10 V-Ups
10 Push Press
Part A:
5 minute AMRAP
50 M sprint
5 HDST (8" deficit/flush)
REST 5 minutes
Part B:
7 Minute AMPRAP
20 WB 20/16
then perform the following complex 4 times
1 squat clean, 4 steps of lunge (alternating), 1 push press 135/95
4/2 MU
4 deads 365/225
8 bar hop burpee
6 RFT
On the two minutes:
snatch doubles 220/125
10 RDs
50 DU
20 shoulder to overhead 165/105
30 BJ 24/20
40 C2B
50 DU
40 C2B
30 BJ
20 S2O
50 DU
50-40-30-20-10
WB 20/14
Bj 24/20
KBS 1.5/1
On the 3 mins x 16
1. Bench press for 12 reps (use a heavier weight than last week) + 16 strict pull ups
2. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 50 flutter kicks
3. 12 per side bulgarian split squats + 1 min of planking
4. 8 per side heavy DB row + 12 pistols per side