Strength: Push Jerk 3-3-3-3
Workout: For Time
600m Run buy in,
4 Rounds of
15 KB Swings (53lb./35lb.)
12 Plank Burpees to 6″ target
9 Pull ups
then,
600m Run buy out.
Strength: Back Squats 4×4 @85% + 3 Seated Box Jumps
Workout: For Time
Teams of 2
8000m Row
***Every 6 Minutes 20 Synchro Strict Sit ups***
Strength: 10 Minute EMOM **Every Minute On the Minute**
2 Hang Power Snatch + 1 Overhead Squat **You pick the weight**
Workout: 3 Rounds For Time
Teams of 2!
4 Rope Climbs
200m Run
40ft. Handstand Walk **10ft at a time** or 6 Wall Walks
100m KB Front Rack Lunges (53lb./35lb.)
Strength: 1 Power Clean + 4 Front Squats x3 sets
Workout: “The Chief”
3 Minute AMRAP **5 sets**
3 Power Cleans (135lb./93lb.)
6 Push ups
9 Air Squats
1 Minute rest after the 3 Minutes
Strength: Bench Press 4×3 @ 85%
Workout: For Time
50 Wallball Buy in,
21-15-9 Hang Squat Clean (95lb./63lb.)
9-15-21 Deficit Push Ups (45s/35s) **Plates**
50 Wallball Buy out
Workout: For Time
Teams of 2!
50 Calorie Assault Bike
1000m Row
100 Sit ups
100 Calorie Assault Bike
1000m Row
100 Situps
50 Calorie Assault Bike
1000m Row
100 Sit ups
Strength: Back Squats 4×3 @ 85% + 2 Box Jumps
Workout: 3 Rounds For Time
400m Run
14 Burpee Box Jumps (24″/20″)
7 DB Power Cleans (50lb./35lb.)
Extra Credit: 4 Rounds
15 Reverse Hypers
15 KB obl. (Each Side)
20 Banded Tricep ext.
20 DB Curls (10 per side)
Strength: 12 Minute EMOM (Every Minute On the Minute)
1 Power Snatch + 2 OHS **Add weight every 3 minutes**
Workout: For Time
Teams of 2
66-44-22 Calorie Row
22-44-66 Shoulder To Overhead (95lb.63lb.)
66-44-22 Toes To Bar
Workout: Hero WOD “Bradshaw”
10 Rounds
3 Handstand Push up
6 Deadlifts (225lb./155lb.)
12 Pullups
24 Double Unders
Workout: CF OPEN 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20lb./14lb.
Time cap: 20 min.
CF OPEN 20.5 *Scaled*
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14lb./10lb.
Time cap: 20 min.