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Partner Wod
AMRAP in 12 min
Athlete 1 does 1 Round cindy
Athlete 2 as many Power Snatches (#95/63)
as Possible.
Switch every round
*Score total number of Snatches
Rest 2 min then…
100 Cal Bike
100 Wall balls (20/14)
100 KB Swings (53/35)
3-3-3-3-3
Adding Weight
10 Rounds of
6 Power Cleans 155/103
6 Burpee Box Jumps
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
21-15-9-6
Devil Press (#50/35)
T2B
Dubs x 3
DB Front Squat (#50/35)
5 rounds
200m sprint in row each person
(2 or3 people per rower)
Ascending AMRAP in 30 min
10-15-20-25-30…
Dubs x2 (singles x4)
Reverse Lunges (1-2)
No push up burpee
BFSU x2
10 cal row each round
3 Rounds
400m Run
21 KB Swings 55/35
12 Pull-Up
Then,
2 Rounds
21 Pistols (1-1)
12 Turkish Get Up (1-2) 55/35
500m Row
Then,
1 Round
30 Burpee Jump Over KB
3 rounds of:
1 min plank
30 sec side plank (each side)
E5MOM x 25 min
40 leg raises (holding barbell) (#20/14)
30 Wall balls (#20/14)
20 hang clean and jerk (#75/53)
10 cal bike
4 rounds of
200m run
10 dB deadlifts (50/35)
10 dB power cleans (50/35)
10 dB single arm stoh (10 each arm) (50/35)
30 dubs
3 bar muscle ups
Teams of 6
Complete as a Team
300 Thrusters (#95/63)
300 Cal Row
100 synchro BFSU
100 synchro air squats
Thrusters and Rowing at the same time
* 2 teammates at the barbell
* 2 teammates at the rower
* 2 teammates will do 200m Farmer walk (#70/53)
Switch stations Every time 200m farmer walk are done, until 300 reps and calories are completed.
Then, all 6 teammates perform synchro BFSU and squats.
Read MoreAMRAP in 7min
8 Hang Power Snatch (#75/53)
8 Box jump over (#24/20)
8 Cal bike
Rest 1 Min
AMRAP in 7 min
10 Hang Power Snatches (#75/53)
10 box jumps over
10 burpees
Rest 1 Min
AMRAP in 7 min
12 Hang Power Snatches (#75/53)
12 box jumps over
24 dubs
Find a heavy rep
30-25-20-15-10
Back squat (#115/83)
HRPU
15-15-15-15-15
Pull-ups
100m Run after every Round
Read More400m Run
35 Deadlifts (#155/105)
35 Box Jumps 30/24
400m Run
30 Front Squats (#155/105)
25 Box Jump Overs
400m Run
25 Power Cleans (#155/105)
20 Burpee Box Jumps
400m Run
20 Shoulder to Overhead (#155/105)
21-15-9-15-21
Cal ski
Leg Raises x2
Ring Rows
Sumo Squats
Push up to knee taps
800m Run after both Rounds of 15
Read MoreEMOM x 8 min
Min 1: 4 burpees + 5 box jump over + 6 v ups
Min 2: 45 sec squat hold
Then…
2 Rounds of:
500m Row
50 bfsu
400m run
40 mountain climber (1-1)
30 cal bike
30 side plank rotations (15 each side)
200m Run
20 Push Up
100m Row
10 front+back lunge (1-1)
Partner HPC Kelly
5 Rounds of
400m run
30 Box Jumps (#24/20)
30 Wall Balls (#20/14)
30 Deadlifts (#185/123)
Find a Heavy Complex
50-40-30-20-10
Dubs
BFSU
10-10-10-10-10
T2B
Clean N Jerk (#115/83)
3 Rounds of
15 Push Press (#115/83)
15 Front Squats (#115/83)
Into 2 Rounds of
20 DB Burpees (50/35)
20 HSPU
Into 1 Round of
300m Run
25 Russian Twist (1-1) (#50/35)
25 Cal Ski
Any style from the floor
3×5 Light
3×2 Medium
3×1 Heavy
Ascending Amrap in 20 min
10-14-18-22-26…
Power Snatch (#95/63)
Cal Row
Front Rack Lunges (1-2) (#95/63)
Cal Bike
Pull ups
Partner Wod
3 Rounds
54 DB STOH (50/35)
42 Power Snatch (95/65)
30 HSPU
6 Rope Climbs after each roun
Partner banded Run
8 rounds
50m sprint (each)
AMRAP in 15 min
20 cal bike
100m run together
20 burpees over partner
50 synchro bfsu
Rest 2 min
AMRAP in 15 min
20 cal row
100m run together
20 cal ski
50 synchro Air Squats
3×10
Find a heavy rep in 7 min
4 Rounds
10 thrusters (#115/83)
10 burpeees over the bar
10 t2b
50 dubs