EMOM 6:
Odd Minutes: 5 Strict Toes-2-Bar/Straight Leg Raises/V-Ups
Even Minutes: 30 Second Assault Bike
“Steel Yard”
AMRAP 13:
15 Deadlifts (135/85#)
12 Hang Power Cleans (135/85#)
9 Front Squats (135/85#)
6 Push Jerks (135/85#)
3 Thrusters (135/85#)
Rx+ = (165/105)
4 sets of 3 Reps @ 75% of 1-RM.
(8 sets) Tabata Row for Calories
Rest 60 seconds
(8 sets) Tabata Box Jumps (24/20)
Rest 60 seconds
(8 sets) Tabata Burpees
Rest 60 seconds
(8 sets) Tabata Power Cleans (135/85)
*Perform eight sets of “Tabata” of each movement (4 minutes total), and then rest 60 seconds before moving on to the next movement.
*Tabata means “20 seconds of work, 10 seconds of rest.”
*Athletes will start on different movements, but move through in order.
**Scoring – Each movement is recorded separately (round). So….
Round 1 – Total Cals on rower
Round 2 – Total Box Jumps
Round 3 – Total Burpees
Round 4 – Total Power Cleans
“Dreamwork”
Teams of 3, AMRAP 20:
12 Calorie Row
9 Power Snatches (75/55)
6 Toes-to-Bar
*One athlete working at a time
*Full round, then switch
**Congrats to all the CFNC athletes that competed in the 2017 Open, and a big thanks to everyone who came out every night to watch and cheer!**
Athletes may choose to complete “Open 17.5” or “Leg Up” today.
“Leg Up”
5 Rounds:
21 Calorie Bike
15 Wallballs (20/14#)
9 Deadlifts (205/145#)
Athletes may choose to complete “Open 17.5” or “Leg Up” today.
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Front Squat
(80%/3)3
(90%/3)4
“C2 Cindy”
AMRAP 5:
2 Rounds:
5 Pull-ups
10 Push-ups
15 Sit-ups
35 Double-Unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Pull-ups
10 Push-ups
15 Sit-ups
35 Double-Unders
Max Cal Row in time remaining
*Score is total Calories of rowing.
*Sub 70 Single-Unders for Double-Unders
Split class into two groups…one group starts on “Waco” the other on “Baylor”
With a running clock:
Complete the first 10 minute AMRAP
*5 minutes rest*
At the 15 minute mark begin the second 10 minute AMRAP.
End at 25 minute mark.
Waco:
With a partner, complete AMRAP 10 of:
10 Calorie Row
10 Box Jump Over (24/20)
10 Calorie Assault Bike
*Partners alternate complete movements.
Baylor:
With a partner, complete AMRAP 10 of:
2 Bar Facing Burpees
2 Thrusters (75/55)
4 Bar Facing Burpees
4 Thrusters
6 Bar Facing Burpees
6 Thrusters
8 Bar Facing Burpees
8 Thrusters
10 Bar Facing Burpees
10 Thrusters
……….
*Reps continue to increase by 2 until the 10 minutes expires.
*Partners alternate FULL Rounds, I.e. Partner 1: 2 Burpees & 2 Thrusters, Partner 2: 4 Burpees/4 Thrusters and so on…
*1 Round = Burpees + Thrusters.
Set 1: 5 @ 60%
Set 2: 4 @ 65%
Set 3: 3 @ 75%
Set 4: 2 @ 80%
Set 5: 1 @ 85%
Sets 6&7: 1 @ 90-95%
“Dumb & Dumber”
AMRAP 12:
200 M. Run
12 Push Presses (95/65)
16 Front Rack Reverse Lunges (95/65)
*Sub 300 M. Row for 200 M. Run
“Metal Medley”
Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Bar Facing Burpees
100/75 Calorie Row
75 Front Squats (135/95#)
50 Bar Facing Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Bar Facing Burpees
RomWOD for 17.4.
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
5 Clean & Jerks (165/105)
10 Burpees-Over-the Bar
EMOM 8:
Odd Minutes: 15 DU/30 SU
Even Minutes: 2 Heavy Thrusters
“Bullseye”
EMOMx16:
Min 1 – 15 Sumo Deadlift High-pulls (75/55#)
Min 2 – 15 Wallballs (20/14#)
Min 3 – Max Calorie Row/Bike
Min 4 – Rest
***1 Round = SDHP + WB + Max Cals.***
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