31 Min AMRAP
8 Thrusters 70/45
6 Rope Climbs
11 Box Jumps 30/24
This is a Partner WOD– Partner #1 will perform the work listed above. Partner #2 will run 400m with a 20/15kg plate. Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work […]
A.
Every 3 mins for 15 minutes, (including the 15min) 6 sets
22-24 x KB walking lunge 32/24
B.
Three sets of:
10 Box Jump 30/24
15 Toes-to-Bar
25 KB Swings 24/16
C.
Two sets of:
60 seconds of Plank from Elbows
30 seconds of Side Plank (Left)
30 seconds of Side Plank (Right)
Rest 60 seconds
A.
Eight sets of:
Clean x 1.1.1 @ 85+%
(rest 10 seconds between singles)
Rest 2 minutes between sets
B.
Four sets of:
Single-Arm Dumbell Press x 6-8/side @ 21X1
Rest 45 seconds
Dumbell Chinese Rows x 8-10 reps @ 20X1
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps @ 20X0
Rest 45 seconds
A.
Back Squat
Set 1 – 5 reps
Set 2 – 3 reps
Set 3 – 1 rep
Set 4 – 5 reps
Set 5 – 3 reps
Set 6 – 1 rep
Rest 2-3 minutes between sets.
(Find a heavy 5-3-1)
B.
Within a 3 minute window for 3 sets of
25 Calories of Rowing
ME Wall Balls 9/7
Rest 3 minutes per set
Score = amount of wall […]
A.
Three sets of:
Single-Arm Dumbbell Press x 10 reps each @ 21X1
Rest 60 seconds
Barbell Chinese Rows x 6 reps @ 21X0
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds
B.
10 min AMRAP of:
12 dumbbell deadlifts 20/15 (mid shin start)
9 dumbbell hang squat cleans
6 dumbbell push jerks
A.
4 sets of
3-5 weighted Pull Ups/Strict/eccentric
Rest 45 seconds
4-6 Strict T2B/High knees
Rest 45 seconds
8-12 Strict Pull ups/Ring Rows
Rest 45 seconds
20/30 seconds of Hanging L-Sit holds
Rest 45 seconds
B.
In pairs complete four rounds each of
50 double unders/25 attempts/100 singles
30 Wall Balls 9/7
A.
Every 2 minutes for 12 minutes
Shoulder Press x 3 (work around 80-85%)
B.
Every minute on the minute for 18 minutes of:
1st minute OH Stepping Lunge 10-12 steps (total) 50/35
2nd minute 200m Run.
3rd minute 10-15 Burpees
Repeat for 18 minutes
With a running clock of 32:00mins
0:00- 12:00 mins establish a heavy 1 Rep Power clean:
Rest 12:00-14:00
Then 14:00-22:00
1:00 min 3x Power Cleans at 80% of (A)
2:00 min 10x T2B
and repeat up 22mins
Then 24:00-32:00 (working set is also on the 32min) + 2.5/ 5 kgs (optional) & reduce the T2B to 7.
A.
Back Squat
1-1-1-1-1-1-1 (around 90-95 of 1RM)
B. Teams of Three complete the following:
3K Row
100 Box Jumps 24/20
400m run
200 DU
A.
Four sets of:
Deadlift x 5 reps
Rest 3 minutes between sets
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lb. barbell)
30 Pull-Ups