Strength/Gymnastics Every :90 for 12:00 (4 Alternating rounds of each) A1. 5 Overhead Squats A2. 3-5 Bar Muscle-ups -or- 5-10 Kipping Pull-ups -or- 5 Banded Strict Pull-ups w/ 3 second negative *Overhead Squats: Use a challenging weight that you can complete 5 solid unbroken reps with. Conditioning 5 rounds for time: 30 Double Unders 10 …
Strength A1. 5 x 3 Deadlift @ 80% 1RM Rest :60 A2. 5 x 10/10 Unilateral KB Sit-ups Rest :60 Conditioning 10 minute AMRAP: 2 Strict Handstand Push-ups 2 Alternating Weighted Box Step-ups (2 x 50#/35# to 20″/18″ box) 4 Strict HSPU 4 Step-ups 6 Strict HSPU 6 Step-ups 8 Strict HSPU 8 Step-ups 10 …
Olympic Clean Complex 6 x 1 Squat Clean + Hang Squat Clean + Split Jerk Conditioning 3 rounds for time: 25 Wall Balls (30#/20#) 10 Power Cleans
“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Partition the reps anyway you see fit, but begin and end with the run. Wear a 20#/14# vest if you have it. Scaled option is to complete with a partner, or perform a 1/2 Murph. In memory of Navy Lieutenant Michael …
Partner WOD 25:00 AMRAP: 100 Wall Balls (20#/14#) 1000m Row 100 Plate Ground-to-Overhead (45#/35#) 1000m Row One partner working at a time, partition reps between partners however you see fit.
Strength A1. 5 x 5 Bench Press @ 21×1 Tempo 7-8 RPE for all five sets A2. 5 x 5 Tall Box Jumps Step down, no bounding Conditioning For time: 90 Double Unders 30 Kb Swings (60#/44#) 30 Alternating Pistols 60 Double Unders 20 Kb Swings 20 Alternating Pistols 30 Double Unders 10 Kb Swings …
Strength/Skill A1. Deadlift 4 x 5 @ 75% 1RM Rest :60 A2. 4 x 5 Strict Toes-2-Bar + 5 Kipping Toes-2-Bar Rest :60-90 Conditioning For time: 21 Power Cleans (155#/103#) 15 Strict Handstand Push-ups 15 Power Cleans (185#/123#) 12 Strict Handstand Push-ups 9 Power Cleans (225#/153#) 9 Strict Handstand Push-ups
Olympic Clean Complex 6 x 1 Power Clean + Hang Squat Clean + 1 Split Jerk Build to a heavy complex Conditioning Partner WOD 15:00 AMRAP: 250m Row 10 Hurdle Hopping Burpees (20″/18″) One athletes Rows 250m, while the other completes 10 Hurdle Hopping Burpees. Once both athletes complete their task, they switch.
Strength A1. Front Squat 4 x 4 @ 80% 1RM Rest :45-:60 A2. Strict Chin-ups 4 x 5-8 Rest :60-:90 Conditioning For time: 25 Back Squats (135#/93#) 400m Run 25 Shoulder-2-Overhead (135#/93#) 50 Pull-ups 25 Shoulder-2-Overhead 400m Run 25 Back Squats *No Racks for the Back Squats. Compare the June 30th, 2017.
Partner WOD With a partner, complete the following for time: 800m Burden Run 80 Partner Wall Balls 40 Power Cleans 600m Burden Run 60 Partner Wall Balls 30 Power Cleans 400m Burden Run 40 Partner Wall Balls 20 Power Cleans Notes: For the “Burden Run” – Both partners run together, one carrying a medicine ball. …
