On the 7 minutes complete
A: 400m run + 4 rounds of C2B Cindy
B: 400m run + 40 DB 50/35 snatch
C: 400m run + 20 BM
Score is total rest accumulated across all sections
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Part A:6 DB snatch 8 DB single arm press10 DB single arm thrusters
12 MIN AMRAP
Part B:15 minutes of static Holds
A: Deadlifts 3x5 at 65% and 3x5 at 70%
B: One arm DB rows 3x12
C: DB chest flies and chest press 3x12
D: DB bicep curls 3x12
E: At your 2km pace +4
Row 1000m rest 1 minute x 2
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4 minutes on 90 seconds off x 6 rounds
50 criss cross, 25 OH DB lunge, 15 cleans, AMRAP Single arm Devil Press
21 HSPU, 21 front squats 135/95, 21 T2Bs
15 HSPU, 15 front squats, 15 T2Bs,
9 HSPU, 9 Front squats 9 T2Bs
Rest 5 minutes
800m run
Time ends after the WOD the run is bonus!
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Part A:
60 seconds on 30 seconds off X 8 rounds of 60 DU on the rower AMRAP burpees
then rest 5 minutes then
Part B: 12 Minute AMRAP - of 5 push jerks + 1 round of 15 squats, 10 sit-ups, 5 push ups.
Score Part A and B separately
(400m run, 20 BJ overs at 20/24, 10 DB hang squat clean 50/35), X 2 rounds then rest 2 minutes and repeat
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4 rounds of 90 seconds on 45 seconds off complete:
30 criss cross, 40 shoulder taps, with remaining time
AMRAP single arm DB hang snatch(switch arm every 5 reps).
Rest 4 minutes and repeat the whole cycle
5 rounds of 90 seconds on 1 min Off:
12 power cleans at 155/105, 60 DU, AMRAP Burpees over the bar
After a set 5 minute set rest
5 rounds of 90 seconds on 1 min off
30 WB, AMRAP T2BS
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2 rounds fort time of:
120 squats, 90 lunges, 60 Sit-ups, 15 Man Makers
Complete the following and break up as needed
120/100 cal row
120 WB
240 DU
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4 minutes on 2 minutes off x 5
AMRAP and pick up where you left off
48 Toe taps/DU
24 Odd object snatch
12 Single Arm Devil Press
200m run
21 KBS 24/16kgs
15 burpees
9 HSPU
rest 1 minute
x 5 rounds
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For time:
20 rounds of
8 criss-cross (reach with one or both hands)
8 lunges
8 lifting alternate hand and foot while holding a plank
On the two minutes at increasing loads-
1 full clean + 1 squat + 1 jerk
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21-15-9 of
Burpees followed by 75 Toe Taps or DU after each set
Rest 5 minutes
21-15-9
Odd Object DL and squat Jumps
Rest 5 Minutes
21-15-9
Skater hops and Odd object hang clean and jerk
8 minutes on 2minutes off, 6 minutes on 2 minutes off, 4 minute on 2minutes, finish with 2 minutes on.
Always pick up where you left off. AMRAP the following -
10 clean and jerks at 165/105lbs + 5 rounds of Cindy.
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15 MIN AMRAP Ladder
1,1,2,2,3,3
Box jump or step up
Single Arm odd object thruster
1:20 min on 60 seconds off - X 16 rounds -
Odd rounds
200m run/ski/or 300m/200m row
AMRAP WBs
Even rounds -
20 DB snatch 50/35 AMRAP T2Bs
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4 minutes on 2 minutes off x 5
AMRAP and pick up where you left off
48 Toe taps/DU
24 Odd object snatch
12 Single Arm Devil Press
21-15-9 of
135 Push jerks and T2Bs
Rest 5 minutes
9-15-21
Front Squats and bar hop burpees
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40 min EMOM
Score is Completed rounds, if you can't finish take the next minute as a recovery round
Odd minutes -
5x (start standing, down to hollow body rock to back to your feet, squat jump, + 4 lunges)
Even minutes -
5x (start standing inch worm to a push up and inch worm back out to a full standing position)
On the 4 minutes row 750m/600m X 10 at 2km Pace + 4sec.
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5 Hollow Body rocks
10 crunches
15 sit-ups
20 V-ups
30 Odd Object push press
50 Criss Cross and reach for the ground
Rest 2 minutes
3 rounds total!
On the 6 minutes X 4 -
60 DU, 15 C2Bs, 10 HSPU, 5 Full cleans at 185/125
Score is total rest - so get after it!
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3 rounds for time of:
100 toe taps
20 Odd object Hang power clean and jerk
Rest 5 minutes
3 rounds for time of
50 squats
25 odd object snatch
1 min on 1 min off - X 16 rounds -
Odd rounds :
18/15 cals on the rower AMRAP Burpees over the rower,
Even rounds:
20 WB AMRAP MU
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For time
200 Box Steps ups (16"/12")
100 Burpees
80 sit-ups
60 push ups
40 criss-cross
20 inch worms to a push-up and back out
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
2:15 on
45 sec off
Until completion of
200/175 cals on the rower.
However at the start of each interval (including at 3-2-1- go) you must buy in with :
8 BMU
16 WBs 20#/14#
Capped at 10 rounds. Can you finish?