Team of 2
AMRAP 20:
30 Burpees
40 Sit-ups
50 Walking Lunges
Only one athlete can be working at a time.
If Solo:
AMRAP 20:
10 Burpees
20 Sit-ups
30 Walking Lunges
Team of 2
AMRAP 20:
30 Burpees
40 Sit-ups
50 Walking Lunges
Only one athlete can be working at a time.
If Solo:
AMRAP 20:
10 Burpees
20 Sit-ups
30 Walking Lunges
For Time:
40 Cal Row
30 Front Squats (95/65)
20 Single DB Box Step Ups (24/20)
40 Push Press (95/65)
20 Single DB Box Step Ups (24/20)
30 Front Squats (95/65)
40 Cal Row
Build To A Heavy Complex
1 Snatch Deadlift
1 Snatch Pull
1 Snatch
For Time:
50 Snatches
“2-2-2-3” Intervals Style
35 Double Unders
5 Burpees
Max Snatches
*Workout flow is as follows: AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 3
For Time:
800 Meter Run
30 Pull-ups
30 Wall Ball Shots (20/14)
400 Meter Run
20 Pull-ups
20 Wall Ball Shots (20/14)
200 Meter Run
10 Pull-ups
10 Wall Ball Shots (20/14)
Build To A Heavy Complex
1 Clean Pull
1 Hang Power Clean
1 Squat/Power Clean
30-20-10:
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
Directly Into…
10-20-30:
Power Cleans (95/65)
Lateral Barbell Burpees
21-18-15-12-9-6-3:
Push Press (115/85)
200 Meter Run
Midline:
100 Ab-Mat Sit Ups
* Every 25 reps, :30 plank hold*
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
AMRAP 15:
1 Round of Cindy
1 Dumbbell Power Clean and Jerk
1 Round of Cindy
2 Dumbbell Power Clean and Jerk
1 Round of Cindy
3 Dumbbell Power Clean and Jerk
…
Add (1) Dumbbell Power Clean and Jerk Per Round
On the 5:00 x 6 Rounds:
8 Thrusters (95/65)
10 Box Jumps (24"/20")
400m Run
Build To A Heavy Complex
1 Hang Snatch
1 Snatch
1 Overhead Squat
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Power Snatches
30 Overhead Squats
* On the Minute: 5 Burpees
* Barbell: 75/55
5 Rounds for Time
200m Run
15 Toes to Bars
15 Push-Ups
Jay Rho Birthday WOD
Build To a Heavy Complex
1 Clean Pull
1 Clean
1 Push Jerk
1 Split Jerk
AMRAP in 12 minutes
3 Squat Cleans (185/125 lb)
12 Dumbbell Push Presses (50's/35's)
30 Double-Unders
Modifications:
Power Cleans (135/95)
3 Rounds
AMRAP 5:
Buy-In: 30/24 Calorie Row
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Pull Ups
Rest 5 Minutes
Deadlifts
On the Minute x 8:
2 Deadlifts
For Time:
50 AbMat Sit-ups, 100m Run
25 Deadlifts, 100m Run
40 AbMat Sit-ups, 100m Run
20 Deadlifts, 100m Run
30 AbMat Sit-ups, 100m Run
15 Deadlifts, 100m Run
20 AbMat Sit-ups, 100m Run
10 Deadlifts, 100m Run
10 AbMat Sit-ups, 100m Run
5 Deadlifts, 100m Run
Barbell: 135/95
5 Rounds for Total Reps
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
Tony’s WOD Request
GUNNER”
8' AMRAP
80 Air Squats
60 Sit Ups
40 Push Ups
2' Rest
-
6' AMRAP
60 Air Squats
40 Sit Ups
20 Push Ups
2' Rest
-
4' AMRAP
40 Air Squats
20 Sit Ups
10 Push Ups
Build To A Heavy Complex
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
3 Rounds for Time
5 Muscle-Ups
10 Squat Cleans (135/95 lb)
20 Box Jumps (24/20 in)
Bench Press
4 Sets of 8
AMRAP 20:
20 Toes To Bar
20 Kettlebell Swings (53/35 lb)
20 Alternating Dumbbell Snatches (50/35 lb)
20 Calorie Row
Deadlift
5 Sets of 5
AMRAP 15:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)
1 Round:
120 Double Unders
1000 Meter Row
30 Burpees
2 Rounds:
60 Double Unders
500 Meter Row
15 Burpees
3 Rounds:
30 Double Unders
250 Meter Row
5 Burpees