Hang Clean
Build To A Heavy Set of 3
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (95/65)
1-2-3-4-5 Rope Climbs
[Rest 1 minute between each round]
Every 2 Minutes Until 150 Reps:
15/12 Calorie Row
Max Wall Balls (20/14)
Bench Press
On The Minute x 10
3 Reps
For Time:
10-8-6-4-2:
Pull-Ups
Hand Release Push-Up
Single Dumbbell Devil's Press (50/25)
Dumbbell Box-Step Overs (24"/20")
Every 3:00 for 21:00 (7 Sets):
3 Heavy Back Squat (Athletes Pick Load)
200m Sprint
3 Rounds For Time:
100 Double Unders
20 Pull-ups
30 Dumbbell Walking Lunges (50/35)
Deadlifts
Build To A Heavy Set of 5 (Touch and Go)
"Christine"
3 Rounds for Time
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")
AMRAP 10:
12/9 Calorie Bike
12 Dumbbell Push Presses (50/35)
[Rest 5 Minutes]
AMRAP 10:
12/9 Calorie Bike
12 Kettlebell Swings (53/35)
Build To A Heavy Complex
3 Position Clean + 1 Jerk
For Time:
400m Run
15 Clean and Jerks
400m Run
12 Clean and Jerks
400m Run
9 Clean and Jerks
400m Run
Barbell: (115/85)
For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees
On The Minute x 8
1 Power Snatch
1 Hang Power Snatch
AMRAP 20:
5 Power Snatches (95/65)
10 Pull-Ups
10 Box Jump Overs (24"/20")
[On the 0-5-10-15]:
500 Meter Row
"ALWAYS REMEMBERED"
[Teams of 2]
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
1 Bear Complex =
Power Clean+Front Squat+Push Press+Back Squat+Back Rack Push Press
Score = Time it takes to complete the workout
[Break up the work with a partner as needed
]
Build To A Heavy Single
Power Snatch
AMRAP 9:
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)
Front Squat:
5-5-5-3-3-3-1-1-1
For Time:
400 Meter Run
40 Wall Balls (20/14)
400 Meter Run
On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24"/20")
5 Rounds of:
30 Double Unders
10 Dumbbell Snatches (50/35)
Directly Into…
1 Round of:
30 Dumbbell Snatches (50/35)
100 Double Unders
Partner WOD
AMRAP 20:
10 Bar Muscle-ups/Burpee Pull-Ups
20 Single Dumbbell Hang Clean & Jerks (50/35)
30 Wall Balls (20/14)
Snatch Comlex
1 Snatch Grip Deadlift
1 Hang Snatch High Pull
1 Power Snatch
5 Rounds For Time:
400 Meter Run
15 Power Snatches (75/55)
18-16-14-12-10 Dumbbell Push Press (50/35)
6 Rounds
24 Double Unders
12 Jumping Lunges
24 Ab-Mat Sit Ups
12 Hand Release Push-Ups
Hang Clean
3-3-3-3-3
For Time:
1,500/1,200 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000/800 Meter Row
800 Meter Run
Rest 3 Minutes
500/400 Meter Row
400 Meter Run
7 Rounds:
3 Push Press (95/65)
3 Front Squats (95/65)
3 Box Jumps (24"/20")
30/21 Calorie Assault Bike
5 Rounds:
3 Push Press (95/65)
3 Front Squats (95/65)
3 Box Jumps (24"/20")
30/21 Calorie Assault Bike
3 Rounds:
3 Push Press (95/65)
3 Front Squats (95/65)
3 Box Jumps (24"/20")