Strength: 1 Hang “Squat Clean” +2 Front Squats x3 sets
Workout: For Time
50 Double Unders
20 Thrusters 75lb./53lb.
50 Double Unders
15 Thrusters 95lb./63lb.
50 Double Unders
10 Thrusters 115lb./73lb.
50 Double Unders
5 Thrusters 135lb./93lb.
Strength: Split Jerk 3-3-3-3
Workout: For Time
200m Slamball run
21 Slamballs
21 Burpees 6″ target
200m Slamball run
15 Slamballs
15 Burpees 6″ target
200m Run
9 Slamballs
9 Burpees 6″ target
200m Run
Workout: For Time
30-20-10 Pullups (RX+ Chest To Bar)
25m Sled Push
60-40-20 Strict Sit Up
25 Calorie Row/Dyne/Erg
Strength: For Quality
Bench Press 10-8-6-4-2
KB Front Rack Lunges 10-8-6-4-2 (Total, increase weight throughout)
Workout: For Time
600m Run Buy in,
5 Rounds of,
9 HSPU
7 Box Jumps (24″/20″)
5 Devil Presses (You Pick the DB)
600m Run Buy out.
Strength: Back Squats 3-3-3-3
Workout: Teams of 2 ” CF OPEN 14.4 Teams”
2 Rounds For Time
60 Calorie Row
50 Toes To Bar
40 Wallballs
30 Power Cleans RX (135lb./93lb.)
20 Muscle Ups **Chest To Bar or Pull Ups for scaled**
Extra Credit: 3Rounds For quality
20 GHD Sit Ups
30 Russian Swings **You Pick**
40 Tempo Plate Twist
50 Weighted Flutter Kicks
Strength: 1 High Hang Snatch+1 Hang Snatch x4 sets **If you cannot squat then power**
Workout: For Time
25 Toes To Bar buy in,
3 Rounds of
10 Power Snatches RX for M (95lb./115lb./135lb.) RX for F (63lb./73lb./93lb.)
200m Run
25 Toes To Bar buy out.
Extra Credit: 2-3 Rounds
50 Plate Twist
40 Alt V-ups
30 Feet Over Plate
20 Hollow Rocks
10 Superman Holds for 2 Sec.
Strength: Sumo DL 3-3-3-3
Workout: Teams of 2
For Time
1000m-800m-600m-400m-200m Row
4 Rope Climbs
8 “Squat” Cleans RX (155lb./103lb)
12 Box Jumps
Strength: OHS 3-3-3-3
Workout: For Time
42-30-18 Wallballs
21-15-9 Burpees 6″ Target
42-30-18 Strict Sit Ups
21-15-9 Ring Dips RX+ Muscle Up to Dips
Extra Credit: 3 Rounds
8 Single Arm DB Presses
10 DB upright rows
12 DB Bent Rows
14 DB Kick Backs
WOD 1: Max Calories!
6 Minutes max cals on Rower
3 Minute rest,
6 Minute max cals on Assault Bike.
WOD 2: Helen (RX) Heavy Helen (RX+)
3 Rounds For Time
400m run
21 KB Swings RX(53lb./35lb.) RX+(70lb./53lb)
12 Pull Ups RX Chest To Bars RX+
Strength: Front Squats 3-3-3-3
Workout: 11 Minute AMRAP (As Many Rounds As Possible
25 Push Jerks RX (115lb./73lb.)
50 Double Unders
25 Hang Power Clean RX(115lb./73lb.)
50 Double Unders
25 Air Squats
50 Double Unders
Extra Credit:
3×20 GHD Sit Ups
3×20 Back ext.
3×40 Tempo Plate Twist
3×40 Weighted Flutter Kicks