50-40-30-20-10
Air squats
Sit-ups
Double Unders
Push-ups
Barbell Reverse Lunges
Build To A Heavy Set of 5 (Each Leg)
4 Rounds
AMRAP 4:
400 Meter Run
20 Medball Lunges (20/14)
Max Calorie Row
Rest 2 Minutes
EMOM 5:
10 Bent Over Rows
21-15-9:
Power Cleans (115/85)
Burpees
Directly into:
21-15-9:
Push Presses (115/85)
Kettlebell Swings (53/35)
Thrusters
Build To A Heavy Set of 5
10 Rounds
10 Wall Balls (20/14)
200 Meter Run
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Run
30 Chest to Bar Pull-ups
400 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run
Romanian Deadlift
Build To A Heavy Set of 6
12-9-6
Deadlifts
Burpees
50/40 Calorie Bike/Row
12-9-6
Deadlifts
Burpees
50/40 Calorie Bike/Row
12-9-6
Deadlifts
Burpees
FITNESS: 155/105
AMRAP 24
60/48 Calorie Bike
40 Step-Back Lunges
20 Russian Kettlebell Swings (70/53)
Bench Press 5 Sets of 5 Reps
For Time:
1,000/800 Meter Row
100 Sit-ups
1,000/800 Meter Row
100 Double Unders
1,000/800 Meter Row
5 Rounds:
AMRAP 3
6/5 Calorie Bike
6 Power Cleans
6 Push Press
Rest 1:00
BB: 115/85
Overhead Squats
Build To A Heavy Set of 5
10-9-8-7-6-5-4-3-2-1:
Overhead Squats (75/55)
Burpees
*200 Meter Run After Each Round
5 Rounds
Minute 1: Box Jumps (24/20)
Minute 2: Wall Balls (20/14)
Minute 3: Row/Bike Calories
Minute 4: Rest
For Time:
1 Mile Run
40 Hang Power Snatches 75/55
40 Front Rack Step-Back Lunges 75/55
800 Meter Run
30 Hang Power Snatches 75/55
30 Front Rack Step-Back Lunges 75/55
400 Meter Run
20 Hang Power Snatches 75/55
20 Front Rack Step-Back Lunges 75/55
Pendlay Row
4 Sets of 8 Reps
AMRAP 18:
With a Partner:
5 Burpees
10 Kettlebell Swings (53/35)
10/8 Calorie Bike
*Partners Switch After Full Rounds
Partners Switch After Full Rounds
Brent Birthday WOD
"Linda"
For TIme
10-9-8-7-6-5-4-3-2-1
Reps Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight)
On The 2:00 x 6 Rounds
3 Front Squats
3 Back Squats
AMRAP 20:
20 Wall Balls (20/14)
20 Sit-ups
40 Double Unders
20 Pull Ups
On the 4:00 x 8 Rounds:
20/16 Calorie Row
200 Meter Run
600 Meter Run
21 Pull Ups
400 Meter Run
21 Sumo Deadlift High Pulls (95/65)
400 Meter Run
21 Pull Ups
600 Meter Run
Coach Irvin Birthday WOD
For Time:
Buy In: 200 Double Unders
1 Round
10 Hang Power Cleans (135/95)
15 Toes To Bar
Rest 3 Minutes
Buy In: 100 Double Unders
2 Rounds
9 Single Kettlebell Thrusters (53/35)
9 Toes To Bar
Rest 3 Minutes
Buy In: 75 Double Unders
3 Rounds
3 Power Cleans (185/125)
6 Toes To Bar
RX+: Heavier Weights or Muscle Ups
“Always Remembered”
(Team Version)
Teams of 2:
2001 Meter Row “Buy-In”
Directly Into…
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Directly Into…
2977 Meter Row “Cash-Out”
Build To A Heavy Complex
3 Deadlifts
2 Hang Power Cleans
1 Power Cleans
AMRAP 20:
60 Double Unders
400 Meter Run
200 Meter Single Arm Farmers Carry (50/35)