For time:
50 DB lunges
50 abmat situps
40 DB lunges
40 abmat situp
30 DB lunges
30 abmat situps
20 DB lunges
20 abmat situps
10 DB lunges
10 abmat situps
Clean and Jerk
6×2 @ 75%
-then-
4 rounds:
200m heavy sandbag bear hug run
50 double unders
-then-
100 banded pull apart
Back Squat
5×5 @ 80%
-then-
3×10 weighted lateral step-ups
-then-
Partner 120 calorie assault bike or 150 cal row
**resting partner holds bottom of kettlebell goblet squat
4 rounds:
550m run
20 burpee pull-ups
**rest 2 minutes between rounds
Workout A
7 minutes AS MANY REPS AS POSSIBLE
Wall balls (20/14)
**every minute complete 5 double KB deadlifts (70/50)
**start on deadlifts
-then-
Workout B
4 rounds:
1 minute max calorie row
1 minute rest
Teams of 3
100 SANDBAG GROUND OVER SHOULDER
100 ABMAT SIT-UPS
100 WALLBALLS (20/14)
100 DOUBLE UNDERS EACH
For Time:
60 CAL ROW
60 CAL BIKE
60 CAL SKI ERG
550M RUN
Front Squat
5X5 80%
-THEN-
10 min Amrap
10 DB DEADLIFT + DB BOX STEP UP AND OVER
10 RING ROWS
-THEN-
3 rounds not for time:
10 LEG LIFTS
20 CANDLE STICKS
30 FLUTTER KICKS EACH
Snatch
6 X 2 @ 75%
-THEN-
For Time
9-15-21
HANG POWER SNATCH (95/65)
BURPEE
6 rounds:
200M RUN
10/8 CAL ASSAULT BIKE OR 12/10 CAL ROW
15 JUMPING SQUATS
-DIRECTLY INTO-
10 ROPE CLIMBS
Strength: 5X3 C&J @65-70%
Accessory: 5X5 Clean Pulls @90%
WOD:
AMRAP 12 Minutes:
4 Roll outs
8 Front Squats 50-65%
100M sprint
Partner WOD:
21 minutes:
Partner 1: 500M Row pace setter
Partner 2:
15 KB swings
10 Burpees
5 C2B pullups
Strength:
4×10 Back Squat @65-70%
Accessory: 2×15 Hip extensions or HEAVY prowler push (1 length or grass)
WOD:
5 RFT
5 Ring Dips
10 Box jumps
15 V-ups
For time:
100m Run
15 Deadlifts (225/155)
200m Run
50 DU
400m Run
50 DU
200 m Run
15 Deadlifts
100m Run
2 RFT:
30 DL
20 Front Squat
10 Push Press
Run 550
Cash out: 50 burpees