AMRAP 4:
3 Rounds of "DT" (95/65)
Max Calorie Row
Rest 4 Minutes
AMRAP 4:
2 Rounds of "DT" (135/95)
Max Calorie Row
Rest 4 Minutes
AMRAP 4:
1 Round of "DT" (155/105)
Max Calorie Row
1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Overhead Squat
3 Rep Max
"Nancy"
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
5 Rounds For Time:
30 Dumbbell Deadlifts (50/35)'s
20/15 Calorie Bike
10 Strict Handstand Push-ups
Rest 2 Minutes Between Rounds
Time Cap: 28 Minutes
HERO WOD
"Team Severin"
For Time:
50 Strict Pull-ups (Each)
100 Hand Release Push-ups (Each)
5k Run
Time Cap: 45 Minutes
* Teams of 3
* Alternate 200 Meter Runs (~8 Each)
Power Clean
3 Rep Max
3 Rounds For Time:
500/400 Meter Row
30-20-10 Power Cleans (135/95)
100 Double Unders
Time Cap: 18 Minutes
5 Rounds For Time:
40 AbMat Sit-ups
3 Rope Climbs
20 Dumbbell Bench Press (50/35)'s
10 Shuttle Runs
1 Shuttle Run = 50'
Time Cap: 30 Minutes
Push Press
3 Rep Max
7 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30"/24")
30/21 Calorie Assault Bike
5 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30"/24")
30/21 Calorie Assault Bike
3 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30"/24")
5 Rounds:
10 Power Snatches (115/85)
10 Bar-Facing Burpees
800 Meter Run
5 Rounds:
10 Toes to Bar
10 Bar-Facing Burpees
Time Cap: 20 Minutes
Back Squat
5 Rep Max
AMRAP 3 x 5 Rounds:
30 Wallballs (20/14)
Max Calorie Row
Rest 1 Minute Between Rounds
10 Rounds For Time:
1-10 Dumbbell Bench Press
150' Farmers Carry
200 Meter Run
Dumbbells: (50's/35's)
[TEAMS OF 3]
For Time [30 Minute Cap]:
3k Bike
15 Rope Climbs (15')
90 Box Jump Overs (30"/24")
150 Dumbbell Snatches (70/50)
90 Box Jump Overs (30"/24")
15 Rope Climbs (15')
3k Bike
Time Cap: 30 Minutes
Squat Clean
3 Rep Max
5 Rounds For Time:
10-8-6-4-2 Squat Cleans (155/105)
20/15 Calorie Row
10 Toes to Bar
AMRAP 30:
200 Meter Run
1 Round of "Nate"
1 Round of "Nate":
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
Split Jerk
3 Rep Max
10 Rounds For Time:
7 Bar-Facing Burpees
5 Push Jerks (135/95)
30 Double Unders
5 Rounds x AMRAP 3:
30 AbMat Sit-ups
15 Deadlifts (185/135)
Max Calorie Bike
Rest 3 Minutes
"Murph"
For Time
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Wear a Weight Vest (20/14 lb)
SUNDAY SURPRISE!!!
[TEAMS OF 2]
10 Rounds For Time:
5 Power Cleans
10 Front Squats
5 Push Jerks
20 Pull-ups
Barbell: (135/95)
* 5 Rounds Each
* Switch After Full Rounds
Power Snatch
3 Rep Max
1 Mile Time Trial
Run 1 Mile
5 Rounds For Time:
15/12 Calorie Bike
12 Toes to Bar
9 Dumbbell Push Press
60' Front Rack Lunge
Dumbbells: (50's/35's)