Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1 rep
Build over the course of the 8 sets to today’s heavy.
Choose Option A or Option B.
Option A:
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring/Bar Muscle-Up
Option B:
For time:
15 Power Cleans (155/105)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps (choose your weight)
Rest 3 minutes
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
10 Thrusters (95/65)
20 Pull-Ups
immediately followed by…
100 Double-Unders/200 Single-Unders
Time Cap = 15 Minutes
In Teams of 3, with a 30:00 Time Cap:
60/50/40 Calorie Assault Bike, 75 Power Cleans, 75 Thrusters (65/45)
60/50/40 Calorie Assault Bike, 60 Power Cleans, 60 Thrusters (75/55)
60/50/40 Calorie Assault Bike, 45 Power Cleans, 45 Thrusters (95/75)
60/50/40 Calorie Assault Bike, 30 Power Cleans, 30 Thrusters (115/85)
60/50/40 Calorie Assault Bike, 15 Power Cleans, 15 Thrusters (135/95)
*One person working at a time, partition reps as desired.
**One bike per team.
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Kipping Swings x 10-15 reps
Interval 2 – Hollow Hold/Rock x 30-60 seconds
Interval 3 – Ring Dips x 6-10 reps
Four sets for max reps, each against a 3-minute running clock of:
20 Burpees over the DB
Man-Makers x Max Reps (50/35)
Rest 3 minutes between sets.
If you cannot complete 20 Burpees in 2 minutes or less, adjust the number down so that you are getting at least 1 minute of man-makers each round.
Sets 1-5: Moderate Loading (weight is across)
Sets 6-10: Heavy Loading (weight is across)
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint for Calories x 30 seconds
Odd minutes – Power Snatch or Squat Snatch x 3 reps @ weight you choose.
Scoring is total weight moved across the 10 sets.
I.e. 10 sets x 3 reps x 95 lbs = 2,850 lbs
*Use this to record the total calories rowed over the course of the 10 sets.
Every two minutes, for 12 minutes (6 sets):
Push Press
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
For time:
30/20 Calories of Assault Bike
30/20 Calories of Rowing
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Shoulder-to-Overhead (155/105 lbs)
In teams of 3, complete as many rounds and reps as possible of the triplet, alternating movements, in 30 minutes of:
Buy-In:
300 Double-Unders (broken up any way desired)
In Remaining Time:
Partners 1 & 2:
10 Shoulder-to-Overhead (135/95)
10 Pullups
10 Front Squats (135/95)
Partner 3:
5 Devil Press (50/35)
*Partners 1 & 2 begin working on the triplet, while partner 3 works through the 5 Devil Press. After partner 3 finishes the 5 Devil Press, partner 1 does 5 Devil Press while Partners 2 & 3 work through the triplet…partners rotate in the same order throughout the duration of the 30 minutes.
**Score is total rounds & reps completed on the triplet PLUS reps of Devil Press completed.
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl
Time cap: 10 minutes
*RomWOD for 3/8/2019.
With a partner, every 2:00 for 30 minutes (5 Sets) for max reps/calorie:
1 – Alt. DB Snatch (50/35)
2 – Assault Bike Calories
3 – AbMat Situps
*Partners must alternate every 10 reps/calories.
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