Complete 6 sets of:
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 2 reps @ 90%
* Set 6 – 2 reps @ 90%
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Dumbbell Burpee Box Step-Overs (50/35, 24″/20″)
Every 2 minutes, for 12 minutes (6 sets) of:
Clean & Jerk
Start around 70% of your 1-RM Clean & Jerk and build over the course of the 6 sets to something heavy for today.
For time:
60 Calories of Rowing
30 Ground-to-Overhead (135/95)
Time Cap = 10:00 – make sure that you adjust loading or repetitions accordingly.
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (53/35)
500 M. Row
100 Shoulder to Overhead (95/65)
1000 M. Row
100 Pull-Ups
500 M. Row
100 DB Snatch (50/35)
1000 M. Row
100 Single Arm DB OH Walking Lunge (50/35)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 105#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Scaled Masters 55+ will do Sit-Ups.
*Coaches choose a RomWOD if time permits.
With a partner, complete five rounds for time of:
400 Meter Run/500 M. Row
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″)
10 Dumbbell Devil Press (50/35 lbs)
(Devil Press = Burpee + Double DB Snatch)
Push Press: Reps/Loading
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 2-3 minutes between sets.
Five sets for max calories/reps of:
30 seconds of Assault Bike
30 seconds of Thrusters (65/45 lbs)
Rest 1 minute
Please note your calories plus reps achieved in each of the five sets.
Every 2:00, for 12 minutes (6 sets) of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95)
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 meters.
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target
*Weight can be taken off the rack or off of the floor.
**Lunges are forward lunges, in place. Do not do walking lunges or reverse lunges.
***Weight is ACROSS all 5 sets.
Complete 3 rounds for time:
15 Bar Facing Burpees
15 Power Cleans (135/95)
Rest :90 Seconds between Rounds.
Rx+=
Complete 3 rounds for time:
15 Bar Facing Burpees
15 Power Cleans (165/125)
Rest :90 Seconds between Rounds.
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