A) Weightlifting Or B) For time: 100 Wall Balls 100 Situps 100 Calories 100 Box Jumpovers (24/20”) 100 KB SDHP (24/16kg) - 35 minute time cap ...
A) 0 – 10:00 “Fran” For time: 21-15-9 Thrusters (43/30kg) Pull-Ups B) 10:00 – 20:00 For time: 1000/800m Row (+ optional 10 Wall Walks) C) 20:00 – 30:00 Hang Power “Elizabeth” For time: 21-15-9 Hang Power Cleans (61/43kg) Ring Dips (Photo credit: Jack Webb) [vc_gallery type="image_grid" images="29417" img_size="full"...
A) E2M x 4 rounds: 2 Pause Snatches - pause at 1” off the floor and at the end of the first pull E2M x 4 rounds 2 Snatches B) For time: 90-60-30 Double Unders 30-20-10 Pushups 9-6-3 Power Snatches [vc_gallery type="image_grid" images="29415" img_size="full" column_number="2"...
A) E2½M x 5 rounds 3 Pause Back Squats 7 LH KB Snatches 7 RH KB Snatches then B) AMRAP in 12 minutes: 12 Toes-to-Bar 100m Run 8 Burpees (6”) ...
DUC 22.3 (16 minute time cap) A) 1. Elite 5 x 15 Wall Balls (9/6kg) 15 C2B Pull-Ups 40/32 Calorie Row 20 Ring Muscle-Ups Or 2. Intermediate 5 x 10 Thrusters (35/25kg) 10 Pull-Ups 40/32 Calorie Row B) Alt EMOM x 12 minutes Farmer Carry (1 lap) 10 - 20 Pushups [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
A) Every 1:15 x 10 rounds 5 Push Presses B) AMRAP in 10 minutes: 5 x 5 Power Cleans * Double Unders 5 x 20 Alt Toe Taps 10 Goblet Lunges (24/16kg) Level – M / F, D-U* 1 – 20 / 15kg, 10 2 – 35 / 25kg, 20 3...
A) Weightlifting Or B) E5M x 7 rounds: 7 Back Squats 14 Gorilla Cleans 7 Ring Dips AMRAP Calories to 3:30 ...
A) 0 – 10:00 “Isabel” For time: 30 Snatches (61/43kg) 10:00 – 20:00 1600m Run 20:00 – 30:00 “Grace” For time: 30 Clean and Jerks (61/43kg) Or B) Partner WOD AMRAP in 30 minutes: 200m Run 10 Deadlifts 10 Pull-Ups 10 Wtd Box Stepups 1 Minute Plank - you go, I go [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) Bench Press 1, 3, or 5 RM or 6 x 8 B) AMRAP in 15 minutes: 5 Strict Presses 10 Box Jumpovers (24/20”) 15 Situps ...
A) Clean and Jerk Every 1:15 x 10 rounds 2-2-2-2-2-1-1-1-1-1 B) For time: 35-20-15 KB Swings (24/16kg) (^32/24kg) Kickback Burpees (over the KB) BYO sub for KB Swings. ...
