Strength: Every 90 seconds for 15 minutes
3 Power Cleans **Increase weight throughout and reset every rep no touch n’ go**
Workout: For Time
100 Situps
30 Alternating DB Snatches (50/35)
15 Box Jumps (24/20)
75 Situps
20 Alternating DB Snatches
10 Box Jumps
50 Situps
10 Alternating DB Snatches
5 Box Jumps
Workout: HERO WOD “Daniel”
50 Pull ups (25 pull ups)
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull ups (25 pull ups)
Strength: Box Squats 4×4
Workout: For Time
20-40-60-40-20 Double unders
10 DB Hang Clean + Jerk RX(50/35)
10 Lateral Burpees over DB
Extra Credit: 4 Sets
15 Reverse Hypers
10-15 GHD
10 Barbell Curls
20 Banded Tricep ext
Strength: For Quality
4 Rounds
100ft D-ball Carry
3 Rope Climbs
then,
4 Rounds
10 Bench Press
20 DB Walking Lunges
Workout: For Time
10-8-6-4-2 Renegade Row (Row,Row is 1 rep)
20 Strict Situps
10-8-6-4-2 DB Deadlifts
Strength: Strict Press 3×8
Workout: For Time
15 Power Snatch RX(135/95) RX+(165/115)
45 Toes To Bar
45 Wallballs (20/14)
15 Power Snatch RX(135/95) RX+(165/115)
Workout: For Time (42 minute cap)
Teams of 2!
150 Cal. Row/Echo/Ski (RX+ 200 cals)
1 Mile Run
100 Cals… (RX+150 cals)
800 m Run (RX+ 1 Mile run)
50 Cals… (RX+ 100 cals)
Strength: Front Squats 4×8
Workout: For Time
10-8-6-4-2 Power Cleans RX(135/95) RX+(185/135)
then,
3 Rounds of CINDY
5 Pull ups
10 Push ups
15 Air Squats
***do 10 power cleans then 3 rounds of cindy then 8 Power Cleans 3 rounds of cindy till 2 P cleans, 3 rounds of Cindy***
Strength: Box Squats 4×5 (Slightly wider than back squat stance)
Workout: For Time
15-12-9 Hang “Squat” Clean RX(95/65)
7-5-3 Wall Walks
15-12-9 Push Jerks
200m Run
Strength: For Quality!
1 Minute D-Ball hold (150/100)
3 Rope Climbs (RX+ 7 Rope Climbs)
50m Sled Push (Heavy)
:45 Second D-ball hold
3 Rope Climb (RX+ 5 Rope Climb)
50m Sled Push
:30 Second D-ball hold
3 Rope Climb (RX+3 Rope Climb)
:15 second D-ball hold
3 Rope Climb (RX+ 1 Rope Climb)
Workout: For Time
30-20-10
Floor Press RX(50/35)
Air Squats
KB Russian Swings RX(53/35)
Workout: 36 Minute AMRAP (As Many Rounds As Possible)
Teams of 2
100 Calorie Row/Echo/Ski
50 Power Cleans RX(135/95)
80 Cal Row/Echo/Ski
50 Toes To bar
60 Cal..
50 Deadlifts RX(135/95)
40 Cal..
50 Plank Burpee to 6″ Target
20 Cal…
50 Overhead Plate Lunges RX(55/45) *total reps*