5 RFT:
200M Run
12 Box Jumps (24/20)
6 Hang Power Snatch
3 Overhead Squats
For time:
50 Double Unders
21 Power Snatches (95/65)
21 Ring Dips
50 Double Unders
15 Power Snatches
15 Ring Dips
50 Double Unders
9 Power Snatches
9 Ring Dips
Programmed by Karen Angeles
Partner WOD:
50 Slam balls
40 Slam ball Lunges (step back)
30 Slam ball Sit ups
20 KB Swings
100 Double Unders
20 KB Swings
30 KB High Pulls
40 Russian Twists
50 Goblet Squats
Every two min both team members run 100m.
Programmed by Karen Angeles
Strength: Strict Press
6 @ 75%, 4 @ 80%, 4 @ 85%
EMOM – 12 Min
Odd: 1 shoulder press, 3 push press, 5 push jerk
Even: 5 Strict Pull-ups
Programmed by Karen Angeles
Strength: Back Squat
6 @ 75%, 4 @ 80%, 4 @ 85%
Ladder down 10->1
Front Squat (115/75)
Two push up burpees
With a 15 minute clock running…
0-5 Min: Run 600m, in remaining time complete max number of Box Jumps (24/20)
5-10 Min: Run 600m, in remaining time, complete max number of V-Ups.
10-15 Min: Run 600m, in remaining time, complete max calories on the Erg.
Death by EMOM…
Begin with 4 Burpees and 8 Kettlebell Swings (35/53)
Each minute increase KBS by 1 rep until you cannot complete all reps successfully within the minute.
i.e.
Minute one: 4 burpees, 8 KBS
Minute two: 4 burpees, 9 KBS
Minute three: 4 burpees, 10 KBS
etc.
Cash out…
1200M Row if below 10 minutes
1000M Row if b/w 10 and 15 min
800M Row if b/w 15 minutes and 20 min
4 Rounds for Time:
10 C2B Pull-Ups
12 Ring Dips
15 Wall ball (20/14)
600M Run
Strength: Deadlift
8 @ 70%, 6 @ 75%, 6 @ 80%
Then, 7 Rounds:
7 Deadlifts (Approx 65% 1 RM)
7 T2B
Strength: Bench Press
8 @ 70%, 6 @ 75%, 6 @ 80%
Then:
4 Min Max Row (Cals)
3 Min Box Jumps (24/20)
2 Min Hand Release Push ups
1 Min Slamball (15/10)
Allow 20 seconds for transitions
Complete as many reps as possible in 7 Min:
Front Squats (135/95)
Every time you break perform 30 Double Unders
3 Min Rest
Complete as many reps as possible in 7 Min:
Hang Power Clean (165/115)
Every time you break perform 15 V-Ups
4 Rounds of “Kelly” OR 3 Rounds of “Eva”!!!
Kelly = 400M Run, 30 Box Jumps (20” for men and women), 30 Wall Ball (20/14)
Eva = 800M run, 30 KB Swings (70/53), 30 Pull Ups
5 RFT:
2 Rounds of BB Complex (3 Deadlifts, 2 Powercleans, 1 Full Clean)
10 Burpees
200M Run
Strict Press 8,6,6@ 70, 75, 80% of 1RM
Then 1 min max reps @ 60%
For time:
50 Double Unders
50 Sit Ups
15 Pull Ups
40 DUs
40 Sit ups
15 Pull Ups
30 DUs
30 Sit Ups
15 Pull Ups
Back Squat 8, 6, 6 @ 70, 75, 80%
On an 8 Minute clock:
600 M Sandbag Run
30 Box Jumps (24/20), then Max rep Back Squats w/ remaining time
(Bodyweight for men, ¾ bodyweight for women)