AMRAP 4:
21/15 Calorie Row
15 Power Cleans (60/40)
9 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
15 Power Cleans (50/35)
9 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
21 Calorie Row
15 Power Cleans (40/30)
9 Burpee Box Jump Overs (24/20)
A.
Build up to a moderate 3 position Snatch
1x High Hang
1x Hang
1x Floor
B.
21-15-9
Squat Snatch 40/30
Chest to Bar Pull Ups
Scaling Options
Lighter weight/Pull Ups/Ring Rows
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
40 Alternate Lunge
20 AbMat Sit-ups
Scaling Options:
HSPU: Plates/Box/Press Ups
Pull Ups: Bands/Ring Rows
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (80/60)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (100/70)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (120/80
8 Box Jump Overs (24/20)
“Macho Man” – Izzy’s leaving WOD
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (60/40)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
A. Snatch Complex
On the Minute x 8:
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch
*Build to a Moderate Complex
B. “Inner Tube”
25-20-15-10-5:
Power Snatches (35/25)
Toes to Bar
Burpees
Opens 19.5
For Time:
33-27-21-15-9
Thrusters (95)
Chest to Bar Pull-ups
20 Minute Time Cap
“Run…Balls…Swing”
5 rounds of
3min on 3min off
200m Run
25 Wall Balls 9/7
ME KB Swings 32/24
Goat Day
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Pick two movements you want to practice & use the 20 minute EMOM to get better at them.
A. Push Press
E3MOM for 12mins
Push Press for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
B. “Double Pitt’s to Chesty”
AMRAP 12:
40 Double Unders
20 Hand Release Push-ups
10 Toes to Bar