AMRAP 25:
200 Meter Run
1 Round of “Cindy”
3 Power Clean and Jerks (95/65)
200 Meter Run
1 Round of “Cindy”
6 Power Clean and Jerks (95/65)
200 Meter Run
1 Round of “Cindy”
9 Power Clean and Jerks (95/65) …
[Add 3 Power Clean and Jerks Per Round]
5 Sets:
1 Snatch Grip Deadlift
1 Snatch Pull
1 Power Snatch
AMRAP10
10 Box Jumps (24″/20″)
10 Hang Power Snatches (75/55)
For Time:
400m Run
30 Power Cleans (95/65)
400m Run
30 Front Squats (95/65)
400m Run
30 Thrusters (95/65)
Shoulder To Overhead
1 Rep Max
For Time
27-21-15-9:
Push Jerks (95/65)
Ab-Mat Sit Ups
Calorie Row
For Time:
4 Rounds:
10 Hand Release Push-Ups
10 Alternating Dumbbell Snatches
30 Double Unders
Rest 1 Minute
4 Rounds:
10 Burpees
10 Alternating Dumbbell Cleans
30 Double Unders
Dumbbell: 50/35
On The Minute x 8
1 Front Squat + 1 Back Squat
4 Rounds For Time:
10 Deadlifts (185/125)
20 Single DB Reverse Lunges (50/35)
30 Wallballs (20/14)
For Time:
10-9-8-7-6-5-4-3-2-1:
Overhead Strict Press (75/55)
Pull-Ups
200m Run
(Partner WOD)
AMRAP 25
15/12 Calorie Row
10 Box Jump Overs (24/20)
5 Overhead Squats (115/85) .
- Switch After Full Round. -
On the 2:00 x 5 Rounds
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
8 Rounds For Time:
3 Power Clean and Jerks (135/95)
6 Push Ups
9 Kettlebell Swings (53/35)
On the 2:00 x 5 Rounds
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
5 Rounds For Time:
200m Run
8 Clean and Jerks (135/95)
10 Hand Release Push-Ups
AMRAP 15:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35) (24/20")
12 Single-Arm Dumbbell Snatches (50/35)
Back Squat
6-4-2-2-2-4-6
2 Round For Time:
400m Run
50 Air Squats
40 AbMat Sit-ups
(12:00 CAP)
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
5 Power Snatches (115/85)
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
10 Power Snatches (95/65)
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
15 Power Snatches (75/55)
Shoulder to Overhead Complex
1 Push Jerk + 1 Split Jerk
On The Minute x 10
5 Rounds For Time:
15 Pull-ups
12/9 Calorie Assault Bike or 15/12 Calorie Row
9 Thrusters (95/65)
"ANNIE ON THE RUN"
For Time:
50-40-30-20-10*
Double-Unders
Abmat Sit-Ups
*After every round, complete a 200m run carrying a medicine ball (20/14)
For Time:
1,500/1,200 Meter Row
10 Rounds of “The Chief” (135/95)
1 Round of “The Chief”:
3 Power Cleans
6 Push-Ups
9 Air Squats
Push Press
5-5-4-4-3-3-2-2-1-1
2 Rounds For Time (20 Min CAP):
10 Muscle-Ups
20 Burpees
30 Deadlifts (185/135)
40 Wallballs (20/14)
On The Minute x 20 (5 Rounds)
Min 1: 20 Russian Swings (53/35)
Min 2: 15 Double Dumbbell Bench Press (50/35)
Min 3: 15/12 Calorie Bike
Min 4: Rest
Front Squat
Build To A Heavy Set of 5
Every 3:00 x 5 Rounds
9 Box Jump Overs (24"/20")
12 Dumbbell Goblet Squats (50/35)
15/12 Calorie Row
3 Rounds For Time:
400 Meter Run
24 Abmat Sit-Ups
12 Clean and Jerks (115/85)