3 Rounds:
1:00 Wallballs (20/14)
1:00 Single Dumbbell Snatches (50/35)
1:00 Box Jumps (24/20)
1:00 Single Dumbbell Clean & Jerks (50/35)
1:00 Calorie Row
1:00 Rest
Teams of 2
AMRAP 20:
Max Calorie Bike/Row
Station 1:
Bike
Station 2:
30 AbMat Sit-ups
200' Farmers Carry (70’s/50)
Switch after partner complete Station 2
*Score is total Calories after the 20 Min*
Pausing Overhead Squat
Build to a Heavy Single
*3 second pause
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
3 Rounds:
30 Kettlebell Swings
800 Meter Row
400 Meter Run
20 Burpees
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
AMRAP 12:
3 Rounds of Macho Man (95/65)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-ups
400 Meter Run
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)
10 Minute Skill Work
Double Unders or Rope Climbs
10-20-30-40-50:
Double Unders
AbMat Sit-ups
After Each Set:
Rope Climbs (1-2-3-4-5)
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat
3 Rounds For Time:
30 Wall Balls (20/14)
20 Single Dumbbell Box Step-ups
1000 Meter Row
Dumbbell: 50/35
Box: 24/20
Deadlift
Build to a Heavy Set of 3
AMRAP 12:
9 Hang Power Cleans (115/85)
12 Push-ups
15 Deadlifts (115/85)
Push Press
On the Minute x 10
2 Push Press
AMRAP 15:
10 Push Press (95/65)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row
Teams of 3
AMRAP 25:
200 Meter Run
7 Burpees
7 Deadlifts (185/125)
*Next Athlete Begins Round When Runner Returns
Strength
On the Minute x 10
4 Thrusters
On the Minute x 12
Odd: 40 Seconds Max Pushups
Even: 40 Seconds Max Wallballs
*Score is push ups plus wallballs each round
Snatch
Build to a Heavy 1 Rep
AMRAP 12:
12 Power Snatches (95/65)
12 Ab-mat Sit Ups
12 Pull-ups
Bench Press
Build to a Heavy Set of 5
AMRAP 20
20/15 Calorie Row
15 Slamballs (20/10)
10 Push-ups
Front Squat
4 Sets of 5 Reps
"Move It or Lose It"
For Time
In 3 minutes, perform:
250m Row
7 Burpee Box Jump Overs (24"/20")
Max Thrusters (95/65)
Rest 1 minute between rounds. Repeat until 45 Thrusters are complete.
Time Cap: 15 minutes
Build to a Heavy Complex
Every 1:30 x 8 Rounds
2 Hang Power Cleans
1 Power Clean
6 Rounds
30 Double Unders
8 Power Cleans (135/95)
Veteran's Day Hero WOD
"White"
5 Rounds
3 Rope Climbs
10 Toes to bar
21 OH Walking Lunges (45/35 lb plate)
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.