Deadlift
4 Sets of 3 Reps @ 75-80%
*5 Second Negative
For Time [20 Minute Cap]:
150 Wall Balls (20/14)
Every 2 Minutes:
18/14 Calorie Row
AMRAP 20
9 Dumbbell Thrusters (50's/35's)
12 Box Step Overs (24"/20")
Every 4:00 (including 0:00), 400m Run
Directly into...
11 Minutes to Establish 1 Rep Max Cluster
Strict Press
Build to a Heavy Set of 5
AMRAP 20:
200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar
Score = Total Reps
[TEAMS OF 2]
3 Rounds [36 Minutes Total]:
AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike
AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike
AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike
Dumbbell: (50/35)
In teams of 2 athletes will alternate rounds with their partner of Dumbbell Snatches and max bike calories in the time remaining.
Athletes will rest while their partner completes a full round.
On the 4:00 x 5 Rounds:
60 Double Unders
30/21 Calorie Row
10 Thrusters (95/65)
Deadlift
Build to a Heavy Set of 3
3 Rounds For Time [24 Minute Cap]:
600m Run
30 AbMat Sit-ups
20 Deadlifts (155/105)
100 Meter Farmers Carry (50's/35's)
Hero WOD "Loredo"
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400m Run
[Teams of 3]
For Time [35 Minute Cap]:
90-60-30:
Toes to Bar
Front Rack Reverse Lunges (75/55)
After each round...
90 Overhead Squats (75/55)
*One athlete working at a time. Partition reps as needed.
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
Strict Press
Build to a Heavy Set of 8
4 Rounds For Reps:
1 Minute Rope Climbs (15')
1 Minute Dumbbell Shoulder to Overhead (50's/35's)
1 Minute Lateral Dumbbell Burpees
1 Minute Rest
[0:00 - 2:00]
500/400m Row
Max Snatches
Rest 1 Minute
[3:00 - 6:00]
750/600m Row,
Max Snatches
Rest 2 Minutes
[8:00 - 12:00]
1000/800m Row
Max Snatches
Rest 2 Minutes
[14:00 - 17:00]
750/600m Row,
Max Snatches
Rest 1 Minute
[18:00 - 20:00]
500/400m Row
Max Snatches
Barbell: (135/95)
Back Squat
Build to a Heavy Set of 15
"Cindy"
AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats
5 Rounds For Time [30 Minute Cap]:
400 Meter Run
30 AbMat Sit-ups
15 Deadlifts (205/145)
Sunday Surprise!!!
[TEAMS OF 3]
3 Rounds x AMRAP 8:
1,000/800 Meter Row (Each)
Time Remaining:
45 Barbell Reps (95/65)
45 Pull-ups
Round 1: Front Squats
Round 2: Push Press
Round 3: Thrusters
* 24 Minutes Straight, No Rest Between Rounds
* All Teammates Row 1,000/800 Meters on Their Own Rower, Can't Advance Until All Teammates Finish
* Split Up Barbell & Pull-ups However Between 3 Teammates
* Pick-up Where You Left Off in AMRAP
Deadlift
5 Sets of 5 Reps
AMRAP 13:
Buy-In: 1,000 Meter Run
With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches (50/35)
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
...
Add 10 Dumbbell Hang Snatches Each Round
AMRAP 30:
100 AbMat Sit-ups
100 Push-ups
100 Reverse Lunges
Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (50's/35's)
Strict Press
5 Sets of 5 Reps
AMRAP 15:
Calorie Bike/Row/Ski
On the Minute [Starting at 0:00]:
10 Wall Balls (20/14)
Build to a heavy single Squat Clean
5 Rounds x AMRAP 3:
21/15 Calorie Row
9 Box Jumps (30"/24")
Max Power Cleans
Rest 1:30 Between Rounds
Round 1: (95/65)
Round 2: (135/95)
Round 3: (155/105)
Round 4: (185/135)
Round 5: (225/155)
Back Squats
5 Sets of 5 Reps
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run