Every 5 minutes for 5 Rounds
1,000m Row
AMRep V-Ups
Score: total V-Ups
Hero WOD: Bradshaw
10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 12 Pull-ups
• 24 Double-unders
Front Squat for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
#4: 7 reps
#5: 7 reps
Then:
1 Mile time trial.
GRACE:
30 reps for time of:
Clean & Jerk 135/95#
AMRAP 18 min
Partner WOD:
switch after each movement:
7 DB Squats (50/35)
14 V-Ups
7 Box jumps (24/20)
EMOM 15 min:
25 Double unders
AMReps Push Press (115/75)
Score: total PP
5 Rounds for time
550m Run
12x Hang Power Cleans (155/105)
Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
then:
6 min:
As far as you can get:
15-12-9 (95/65)
Front squat/pullup
20 min…
1 min each station:
Assault Bike/Row (fill up AB first)
Burpees to PU bar
Single arm KB DL
Rest
Every 3:00 for 4 rounds:
200M run
10 TTB
Every 3:00 for 4 rounds:
15 Box Jumps
10 Cal Ski erg
Teams of 3: 2 work, 1 rest.
AMRAP 15 Min:
50 M walking KB lunge
XX assault bike
Score is total cals on bike
Accessory: 100 banded leg curls
4 Rounds for time:
10 DB Floor Press
10 DB Rows
400 M Run
AMRAP 12 min
8 Deadlifts (275/225)
4 Ring dips
2 Muscle-ups
Heavy triple Strict Press
200M single arm farmers carry (100M then change arms)
50 Wall balls
Accessory:
Bottom’s up KB single arm press: 2-3 sets x 8 each side
5 Rounds of Bear Complex:
Each round is 7 unbroken sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind the neck Push Press
Try to hold on to the bar for the entire round (that’s 7 sets)