Four sets of:
Back Squat x 4 reps
Rest 3 minutes
For time:
Run 400 Meters
40 Kettlebell Swings (53/35)
40 Single-Arm Kettlebell Thrusters (53/35 – 20 each side)
40 Kettlebell Swings
Run 400 Meters
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
EMOM x 16 (4 Rounds):
A) 7 Wallballs (20/14) + 3 Chest to Bar
B) 15 Box Jumps (24/20)
C) 7 Power Snatches (75/45) + 7 Overhead Squats (75/45)
D) 15/12 Calorie Row
Rx+:
EMOM x 16 (4 Rounds):
A) 7 Wallballs (20/14) + 3 Bar Muscle-ups
B) 15 Box Jumps (24/20)
C) 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
D) 15/12 Calorie Row
**Modify Pullups with: Pullups or Jumping C2B Pullups.
5:00 to 10:00 Recovery Row or Bike
Depending on time you have…get in an easy 5 to 10 minute recovery bike or Row.
“Annie You Okay?”
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (225/155)
RomWOD (18.2 Path)
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
15 Toes to Bar
20/15 Calories of Assault Bike
*Note times for each set, and your score will be your SLOWEST round.
**Example:
Round 1: 3:35
Round 2: 3:42
Round 3: 3:58
Round 4: 4:05
***Score is 4:05***
Teams of 3:
AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to Bar Pull-Ups
Rower is always going.
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (53/35)
400 Meter Run/500 M. Row
100 Thrusters (45/35)
400 Meter Run/500 M. Row
100 Pull-Ups
400 Meter Run/500 M. Row
100 Thrusters
400 Meter Run/500 M. Row
100 Kettlebell Swings
4 Rounds: (20 Minutes)
1:00: Row for Calories
1:00: Russian KB Swings (53/35)
1:00: Wallballs
1:00: Single Arm KB Push Press (53/35)
1:00: Rest
Six sets of:
Deadlift x 3 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
**Rest between sets**
Complete rounds of 21, 15 and 9 reps for time of:
Hang Power Clean (115/75 lbs)
Bar-Facing Burpees Over the Barbell
Complete as many reps/calories as possible at each of the 5 following 4-minute stations:
Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 6:00…
Eight rounds of:
20 seconds of Snatches (115/85)
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 12:00…
Eight rounds of:
20 seconds of Burpees
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 18:00…
Eight rounds of:
20 seconds of Assault Bike
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 24:00…
Eight rounds of:
20 seconds of Bar Muscle-Ups (Rx+) or Chest-to-Bar Pull-Ups (Rx)
Rest 10 seconds
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