Week #1

A: Establish a 6 rep max Then drop 20 % and perform a 3x6

B:Rowing Week #1

600/500m at your estimated 2km pace+4sec/500m.

Rest 90 seconds x 6

AMRAP in 4 minutes rest 2 minutes x 4 rounds.

20 WB,

15 deadlifts 185/125, 

10 ring dips

5 Strict HSPU

1:00 on 1:00 off minutes X 12 rounds -

7 FS squats at 135/105lbs

5 jerks

3 RMU

AMRAP DU

*Score is total DU

Every minute on the minute for 20 minutes complete:
Minute 1: AMRAP wall-ball shots
Minute 2: AMRAP Burpee box jumps overs 24"/20"
Minute 3: AMRAP power cleans at 115lbs.

Minute 4: AMRAP 5 C2B + 5 chest to deck push ups

Minute 5: Rest

24 min AMRAP

Row 100 cals

75 DB snatch 50/35

25 Sandbag cleans 150/100

Switch as needed with your partner.

10 RFT of

3 HSPU

6 Deadlifts at 225/155

12 Pull ups

24 DU

Complete the following work, 

200/160 cal row!

You have a 3 minute working window followed by a 30 sec rest. However before accumulating any calories you must buy-in every round with:

4 wall walks

12 T2Bs

8 burpees over the rower

A: On 90 sec x 10 test your 1 RM full clean

B: On the 2:30 x 6 test your 5RM back squat

C: Test your max reps in one set of strict pull ups or ring rows.

On the 2:30 x 10 Start with 2 of each. Each round go up by 1 on all movements. When you can no longer complete the round. Take a recovery round. Then start again with 5 reps and hold that for the remaining rounds.

Muscle up

Power Clean @ 135/95 lbs

Bar hop Burpee
Thruster

*final round completed plus additional reps on the next round

In 24 Minutes:

1831m Row

9 Rope climbs

30 chest to deck push ups

21 KBs 32/24kgs

1996m Row

AMRAP Double Under

20 rounds for time of:
2 power cleans 185/125
3 box jumps 24"/20"
4 chest-to-bar pull-ups

Partner -WOD
For Time

switching as needed

5 Rounds of 20 Backsquats (155/105)

2 Legless Rope climbs

20 SHSPU

20 Bar hop burpees

2 Legless Rope climbs

A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.

Rest 3 minutes then

B: 21-15-9 of Power cleans at 115/85 and ring dips

Rest 3 minutes

C: 21-15-9 Deadlifts at 115/85 and pull ups

In 3 minutes, complete:

Part A: Cleans

On the 90 sec x 9

1 full clean + 1 front squat

3 sets at 80%, 3 sets at 85%, 3 sets at 90%

Part B: Back Squats on the 2:30

6x3 at 80%

2x3 at 85%

Perform a set of 8 or more strict pull ups after each set.

On the 10 mins x 3

Complete the following as fast ass you can!

90 DU

60/50 cal row

30 T2Bs

15 One Arm Devil Press 50/35

*Score each round separately

1:30 on 60sec off off x3 Rest 3:00 mins x 3 cycles (So yes 9 rounds total)

Cycle 1 - 14 DB front squats 50#/35#, 7 RMU, AMRAP Box Jump Overs at 24"/20"

Cycle 2 -14 DB Push Press, 14 C2Bs, AMRAP Box Jump Overs at 24"/20"

Cycle 3 - 14 DB Thrusters, 14 pull ups, AMRAP Box Jump Overs at 24"/20"

Bicep curls 15/15

Flat bench pull overs - 4x15

Part B:

16 min AMRAP

20/16 cal row

8 toes to bar

10 reps per arm DB shoulder to OH (single arm)

As a team of two with only one partner working at time and switching as needed, complete the following modified Hero WODs. * You must rest 2 mins between each Hero WOD

Randy (75 snatches at 95/65)

Tommy V 3 RDs of: 21 Thrusters (115/75 lb) 3 Rope Climbs each (15 ft)

McGhee 12 Rounds of: 5 deadlifts 275/185 13 Push ups 9 Box Jumps

5 cycles of (1 round of DT + 2 Rounds of C2B Cindy)