Strength: Wide Stance Box Squats 4×10
Workout: For Time
100-75-50-25 Double Unders
12 Alternating DB Snatches (50lb./35lb) **OPEN Standards**
8 DB Step Ups (20″/16″)
4 Ring Dips (RX+ Muscle up into ring dips)
Extra Credit: 3 Rounds
25 GHD Sit ups
20 Back ext.
15 Barbell Curls
10 Reverse Barbell Curls
Strength: 3-4 Rounds For Quality!
25m Sled Pull
25m Sled Push
25ft Handstand Walk/ 5 Wall walks
25m DB Suitcase Carry Right Arm
25m Db Suitcase Carry Left Arm
Workout: 15 Minute CAP!!
Partners of 2
Find Max Meters on the rower, every 3 minutes 10 synchronized Toes To Bar. ***One person at a time on the rower, switch as needed***
Strength: 5-4-3-2-1-1 Front Squat + 1 Split Jerk
Workout: For Time
21 Power Cleans (95lb./63lb.)
40 Wallballs
20 Burpees
15 Power Cleans (115lb./83lb.)
30 Wallballs
15 Burpees
9 Power Cleans (135lb./95lb.)
20 Wallballs
10 Burpees
Strength: Sumo Deadlift 4×5
Workout: For Time
Teams of 2
50-40-30-20-10 Cal. Row/Bike/Erg
40 American KB Swings
200m Run
Strength: Box Squats 14-12-10-8-6
Workout: 7 Minute Ladder
2-4-6-8-10-12-14….
Power Cleans RX(155lb./103lb)
Toes To Bar
Extra Credit: 2-4 Rounds
50 Plate Twist
40 Hollow Rocks
30 Toe Touches
20 Superman
Strength: 3 Rounds For Quality
50m Dball Carry or 50m Yoke Carry
25m Sled Push (HEAVY)
50 Strict Sit ups
WOD: For SPEED!
1000m Row
3 minutes rest
1000m Row
**Score will be your 2 times**
Strength: 2 Front Squats + 1 Push Jerk + 1 Split Jerk x4 sets
Workout: CF OPEN 14.1
10 Minute AMRAP (As Many Rounds As Possible)
30 Double Unders
15 Power Snatches RX(75lb./53lb.)
Workout: For Time
Teams of 2
2000m Row
1.5 Mile Run **Together**
2000m Row
Strength: Box Squats x12, x10, x8,x6, x4
Workout: For Time
75 Double Unders
40 Overhead Plate Lunges (45/25)
3 Rope Climbs
50 Double Unders
30 Overhead Plate Lunges
2 Rope Climbs
25 Double Unders
20 Overhead Plate Lunges
1 Rope Climb
Strength: For Quality!
10-9-8-7-6-5-4-3-2-1
Bench Press RX (Bodyweight)
Power Cleans RX(135lb./93lb.)
Strict Pull ups or Banded Strict
Workout: For Time
150 Russian Swings (53lb./35lb)
**Every Time you break 50 Sit ups**