For 30 Minutes
On the odd minute 1 rd of Cindy
On the even minute 15/10 calories on the row
How long is 3 minutes really?
4 cycle met con
14 Wall Balls
10 BJ 28/20
7 T2B
AMRAP Madness
AMRAP Madness
3 min AMRAP
40 DU
4 C&J 155/105
3min rest
3min AMRAP
7 KBS 2/1.5
14 air squats
rest 3 mins
3 rds
Morning Madness
'Morning Glory'
Start the clock -
accumulate 2 mins in a plank hold then
5 rounds of
8 Pwr snatch 115/85
12 BJ 24/20
Finish with a 2min HDST hold
Partner Saturday
'Partner WOD'
10 Thrusters 95/65 + 1 Rd Cindy
switch every rd
25 MIN AMRAP
Linda
'Linda'
10-9-8-...3-2-1
Deads 1.5 BW/ BW
Bench Press BW/ 3/4 BW
Sq cleans 3/4 BW/ 0.5 BW
Max Out
'Max Out'
Part A; 1 min row, 1 min rest X 5
Part B:5 Min AMRAP
25 DU, 15 KBS 2/1.5, 5 Ring Dips via MU
Down and Out
'Down and Out'
21-18-15-12-9-6-3
WB 20/14
Deads 225/155
T2B
On the 2 minutes
On the two minute
1 BJ 44"/32"
1 hang clean +1 fr squat+1 push press
go up in weight every two rounds, 20lbs for men/10lbs for ladies
Rx -205-285 men
Rx - 125-165 women
306 Turns 3!
'306 turns 3!'
3 C&J 185/125
10 pistols
6 C2B
3 rds rest 3 mins
X 6
What's a minute?
1 min Max WB 20/14
1 min rest
1 min Max KBS 2/1.5
1 Min rest
1 min Max burps
1 min rest
1 Min Max Pwr cleans at 135/95
2 rounds!
In memory of Sam Yeung
32 DU,
then 9 rds of
2 sq cleans 255/155
11 bar hop burpees
145 drop lunges
finish with another 32 DU
Lynn
'Lynn'
BW / 3/4 BW (for ladies) bench - Max reps
Pull ups - Max reps
5 rds
rest 2 mins between sets and start pull-ups within 20 seconds of finishing bench
Two Parts
Part A: Row 1000M
Part B: 12 Min AMRAP
Bj 24/20, OHS 95/65, T2B
2-2-2,4-4-4,6-6-6,....
Monster Mash
Continuously running clock
21-15-9 of deads at 225/155 and 50 DU after each set of deads
rest 5 mins
then repeat except with thrusters at 95/65
rest 5 mins
finish with same sequence but with 75/55 Pwr snatches
Clean and Jerk complex
Tuesday:
1 full clean + front squats +1 jerk. 2 sets at each weight go up to heaviest.
Rx men - 220-308 up 10Kgs per two round
Rx women - 135-175 - up 10lbs per two rounds
Gymnastic chipper Chipper
50 feet of Hand walk
1 legless rope climb
20 pull -ups
20 HDST
20 T2B
20 Pistols
20 Box jump over 24/20
20 pistols
20 T2B
20 HDST
20 pull ups
1 legless rope climb
50 feet handwalk
Tabatta
Tabatta 20 sec on 10 sec off
KBS 1.5/1
Gym width sprints
Burpees
Psuh ups
One for the little guy and one for the big guy
Part A; 500M row test
Part B: Annie
50-40-30-20-10
Du and sit ups
Karen test
Part A; Karen 150 WB for time
Part B: 3 RM deadlift