AMRAP 3 x 5 Rounds:
:30 Hollow Hold
25 Russian Kettlebell Swings (53/35)
In Time Remaining: Max 10m Shuttle Runs
Rest 1 Minute b/t
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Calorie Row
1 Minute Rest
Build To A Heavy Complex
2 Push Jerks
1 Split Jerk
3 Rounds For Time:
600m Run
24 Toes to Bar
12 Jerks (115/85)
Jay-Rho Birthday WOD
AMRAP 20:
3 Cleans (185/135)
6 Box Jump Overs (24/20)
12 Burpees
On the 4:00 x 5 Rounds:
50 Double Unders
15/12 Calorie Bike
8 Hang Power Snatches (95/65)
Sumo Deadlift
Build To A Heavy Set of 3
AMRAP 15:
10 Deadlifts (155/105)
10 Single Dumbbell Push Presses (50/35)
10/7 Calorie Row
"Murph"
For Time
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
All with a Weight Vest (20/14 lb)
"Dream Team"
[Teams of 2]
AMRAP 25:
80/60 Calorie Row
60 Wallballs (20/14)
40 Kettlebell Swings (70/53)
20 Burpee Box Jumps (24/20)
On The Minute x 10
1 Clean and Jerk
For Time:
400m Run
21 Power Cleans, 21 Push Jerks (95/65)
400m Run
15 Power Cleans, 15 Push Jerks (95/65)
400m Run
9 Power Cleans, 9 Push Jerks (95/65)
5 Rounds
Minute 1:Slam Balls
Minute 2:AbMat Sit-Ups
Minute 3: Calorie Bike
Minute 4: Max 10m Farmer's Carry (70's/53's)
Minute 5: Rest
Snatch
Build To A Heavy Single
6 Rounds x AMRAP 2:00
25 Air Squats
15 Push-ups
8 Pull-ups
Max Snatches (115/85)
*Rest 2 Minutes Between Rounds
For Time:
600m Run
100 Double Unders
1500/1250m Row
100 Double Unders
600m Run
Build To A Heavy Complex
1 Pausing Front Squat
2 Front Squats
For Time:
21-18-15-12-9:
Front Squats (95/65)
Lateral Burpees Over Barbell
For Time:
800m Run
“DT”
800m Run
*”DT” 5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/85
RX+= 155/105
Back Squat
10-8-6-4-2
For Time:
50 Double Unders, 20 Front Squats
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 50 Pull-ups
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 20 Front Squats
Barbell: 115/85
For Time:
5-10-15-20-25-30
30-25-20-15-10-5
Hand Release Push-Ups
American Kettlebell Swing (53/35)
*200m Run After Each Round*
AMRAP 5:
Buy-In: 50 Wall Ball Shots
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
[Rest 5:00]
AMRAP 5:
Buy-In: 35 Wall Ball Shots
9 Deadlifts (155/105)
9 Lateral Barbell Burpees
[Rest 5:00]
AMRAP 5:
Buy-In: 20 Wall Ball Shots
6 Deadlifts (185/135)
6 Lateral Barbell Burpees
5 Sets of 6 Reps
Push Jerks
AMRAP 18:
15/12 Calorie Assault Bike
12 Toes to Bar
9 Push Jerks (95/65)
15/12 Calorie Assault Bike
12 Toes to Bar
15 Push Jerks (95/65)
15/12 Calorie Assault Bike
12 Toes to Bar
21 Push Jerks (95/65)
Increase Push Jerks by 6 Reps every round….
Every 1:30 for 5 Rounds:
1 Power Snatch + 2 Overhead Squat
5 Rounds For Time:
7 Power Snatches (95/65)
14 Box Jump Overs (24"/20")
AMRAP 25:
50 Double Unders
500/400m Row
50 Double Unders
5 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans
6 Pushups
9 Air Squats
Barbell: 95/65