Strength
Deadlift
- 8 reps @ 50% 1RM
- 6 reps @ 60%
- 4 reps @ 70%
- 2 reps @ 75%
- 2 reps @ 85%
Conditioning
“Diane”
Reps of 21-15-9 for time:
- Deadlift (225#/153#)
- Handstand Push-ups
Cash-Out
Accumulate 3:00 of Side Planking each side.
Strength
Deadlift
Conditioning
“Diane”
Reps of 21-15-9 for time:
Cash-Out
Accumulate 3:00 of Side Planking each side.
Strength
Push Press x 5-5-5-5-5
Conditioning
Complete for time:
Strength
Back Squat
6 x 3 @ 90% 3RM
Conditioning
12:00 AMRAP:
Continue up the ladder for the duration of the twelve minutes.
Partner WOD
Double “Morrison”
With a partner, complete reps of 100-80-60-40-20 for time:
Split reps up however you wish between you and your partner. There is a hard cap of 35:00.
Conditioning
20:00 AMRAP:
Score is total number of reps completed in the 20:00.
Variations:
Rx’d – Ages 16-54
Scaled – Ages 16-54
Rx’d – Ages 14-15, 55+
Scaled – Ages 14-15, 55+
Strength
Deadlift
Conditioning
17.1 AMRAP
In 14:00 minutes, complete as many reps as possible of:
Continue up the ladder until the 14 minutes is up. Score is total reps completed.
Rx’d = 50#/35# DB and 24″/20″ Box
Rx’d Masters 55+ = 35#/20# DB and 24″/20″ Box (Step-ups permitted)
Scaled = 35#/20# DB and 24″/2-” Box (Step-ups permitted)
Scaled Masters 55+ = 20#/10# DB and 20″/20″ Box (Step-ups permitted)
Strength
15 minutes to work up to 3RM Bench Press
Conditoning
3 rounds for time:
Strength
Back Squat
Conditioning
Complete reps of 10-8-6-4-2 for time:
*Scale to 2:1 pull-ups. Make them challenging pull-ups for you.
Partner WOD
With a partner, complete reps of 40-30-20-10 of:
Then complete reps of 10-20-30-40 of:
Only one person working at a time. No rest between the two couplets.
Skill
10:00 EMOM:
*Keep Overhead Squats light enough to maintain tempo, while keeping good posture. Use an empty bar or a pvc if necessary.
**Toes-2-Bar should be done in one or two sets. Keep a kipping rhythm. Scale to Toes-2-Rings or kipping knee-ups
Conditioning
Reps of 21-15-9 for time:
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