Strength: Deadlifts 2×5, 2×3
Workout: ANNIE
For Time
50-40-30-20-10
Double unders
situps
RX+ ANNIE
100-80-60-40-20 Double Unders
50-40-30-20-10 Situps
Extra Credit: 3 sets
15 Reverse Hypers
:30 Second Side Plank *Each side*
15-20 Banded Hamstring Curls
Workout: For Time!
Teams of 2
800m Run
3 Rounds
20 Pull ups
30 Push ups
40 Wallballs RX(20lb/14lb, 10ft/9ft)
800m Run
3 Rounds
20 Pull ups
30 Push ups
40 Wallballs
800m Run
Strength: Pause Front Squats 2×5, 2×3
Workout: GRACE
For Time
30 Power Clean + Jerk RX(135lb/95lb)
Extra Credit:
3 sets
15 Back Ext. + 10sec. pause on extension the very last rep
20 Front Foot Elevated Reverse Lunge (10 per leg) *Use 55lb plate to elevate foot*
10 Reps of I’Y’T’s on crossover symmetry
Strength: “Squat” Clean 2-2-2-2
Workout: For Time
21-15-9 Front Squats RX(115lb/75lb) RX+(135lb/95lb)
7-5-3 Wall Walks
21-15-9 Pull ups
Strength: For Quality
10-8-6-4-2 Pause Bench Press
30ft Sled Pull w/ fat rope **Heavy*
Workout: For Time
50-40-30-20-10 Situps
25-20-15-10-5 Push ups
50-40-30-20-10 Walking Lunges *no weight*
Strength: “Squat” Snatch 2-2-2-2-2
Workout: For Time
5 Bar Muscle ups RX+(10 BMU) BUY IN
3 Rounds
30 Wallballs RX(10ft/9ft, 20lb/14lb)
15 Box Jumps RX(24″/20″)
5 Bar Muscle ups RX+(10 BMU) BUY OUT
Workout: For Time
Teams of 2!
2400m Row RX(400m at a time)
90 Cal. Echo Bike RX(15 cals at a time)
800m Run RX(400m per person relay style)
1600m Row
60 Cal. Echo
800m Run RX(400m per person relay style)
800m Row
30 Cal. Echo
800m Run
Strength: 20 Minutes to find Heavy Back Squats for the day 4-4-3-3-2-1-1-1
Workout: CF OPEN 13.4
7 Minute Ladder
3-6-9-12-15-18-21…
Power Clean + Jerk RX(135lb/95lb)
Toes To Bar
Strength:
10-8-6-4-2 Strict Press
20-16-12-8-4 Ring Rows
30-24-18-12-6 Banded Tricep Ext.
Workout: For Time
21-15-9
Deadlifts RX(185lb./135lb)
Lateral Burpee over Barbell
75 Double unders
Strength: Back Rack Lunges 4×12(total) + 25m Sled Push(Heavy’ish)
Workout: For Time
10-8-6-4-2 Power Snatch RX(115lb./75lb.) RX+(135lb./95lb)
2 Rope Climbs
20-16-12-8-4 Goblet Squats (53lb/35lb)