AMRAP 25
200m Run
7 Power Cleans (95/75)
7 Burpees
250m Row
7 Thrusters (95/75)
7 Pull-ups
Bench Press
10-8-8 @ 65, 70, 75%
then FT:
55 Floor Presses
75 Abmat Sit-up
EMOM 9
2 Deadlifts
3 Hang Power Cleans
4 Push Jerks
Strict Press 10-8-8 @ 65, 70, 75%
then
7 Rounds
5 Strict Press (40 – 50% 1RM)
5 Strict Pull-ups
10 Intervals
150m Row sprint
10 Burpees
90 sec rest
Friday Chipper
1K row cash-in
50 V-up
50 Push-ups
5 Rope Climbs
50 Slam Balls
From Tuesday Feb 18th, 2014!
Athletes should go back and check beyond the whiteboard for their previous score!
Deadlift 10-8-8 @ 65, 70, 75%
then:
4 rds for time:
5 Deadlifts (75%)
6 burpees
7 Wall Balls
EMOM 13
6 Single Arm DB Snatches (3 each arm)
20 DUs
Squat Strength
10-8-8 @ 65, 70, 75%
then:
Ladder up 1-10
50% Front Squat 1RM
Pull-ups
Partner WOD
For Time: 188 KB swings / 200m run
Cash-out: Team must carry the KB used for the wod on a 400m run.
Bench strength 6,4,4 @ 75%, 80%, 85%
then:
FGB Style
1 min per station (10 sec transition)
3 rounds
Teams of 4
Airdyne/Ski Erg/Row
Slam Ball
Weighted step-back lunge
Push press
Rest
“Chelsea”
EMOM 30
5 Pull-Ups
10 Push ups
15 Squats
Squat strength 6,4,4 @ 75%, 80%, 85%
then:
AMRAP 8
5 Box Jumps
7 KB swings
Veteran’s Day!
THREE WISE MEN
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch RX = 135/95 lbs
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans RX = 135/95 lbs
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs Elite & RX = 24”/20”
30 Wall Ball Shots Elite & RX = 20/14 lbs
5 Rounds:
8 thrusters (95/65)
200m row sprint
8 burpees over the bar
1 min rest