For time: 21-18-15-12-9 DB Thrusters (2 x 20/15kg) Lateral Burpees over the DB + 400/325m Row at the end of each round - 30 minute time cap ...
Weightlifting A) Snatch B) Deadlift or Conditioning A) 7 x 1 minute each 1. Calories 2. Dual DB Hang Snatches 3. Dual DB Lunges 4. Rest B) AMRAP in 5 minutes: 3 Devils Presses 10 V-Ups ...
A) Strict CTB Pull-Up E1½ M x 8 Sets 1 – 4 6 reps Sets 5 – 8 4 reps B) For time: 30 Power Cleans (85/57.5kg) 300 Double Unders 30 Bar Muscle-Ups - partition as desired - 15 minute time cap [vc_gallery type="image_grid" images="31010"...
A) Bench Press E1½ M x 10 Sets 1 – 2 9 @ 50% Sets 3 – 4 7 @ 60% Sets 5 – 6 5 @ 70% Sets 7 – 10 3 @ 80% B) E3M x 5 3 Front Squats @ 50 - 60% (of Back Sq 1RM) 5 Back...
“J36” + 2 For time: 1-2-3-4-5-6-5-4-3-2-1 Power Snatches Strict Pull-Ups Thrusters Box Jumps (30/24”) SDHP Lateral Burpees + 2 Wall Walks (cash out) Level – M / F 1 – 25/15kg 2 – 40/25kg 3 – 50/35kg (Rx’d) 4 – 62.5/45kg [vc_gallery type="image_grid" images="31006" img_size="full" column_number="2"...
Partner WOD A) AMRAP in 20 minutes: 60 Calories (M/F 54, F/F 48) 50 Toes-to-Bar 40 HSPU 30 OHS (62.5/45kg) B) AMRAP in 8 minutes: P1 8 Shuttle Runs P2 24 Wall Balls (9/6kg) - swap after each partner has completed their allocated work [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) E5M x 6 15 Bar-facing Burpees 12 Power Cleans* (62.5/45kg) (^75/50kg) 9 STOH (62.5/45kg) * first 6 reps must be unbroken B) E2M x 5 5 Bench Presses (~ 70 - 75%) ...
Weightlifting A) Snatch B) Deadlift or Conditioning A) AMRAP in 20 minutes: 400/350m Row 100m Farmer Carry 20 Box Jumps (24/20”) B) Alt EMOM x 10 1. 17/14 Calories 2. 12 DB Push Presses ...
“Murph” For time: 1600m Run 100 Pull-Ups 200 Pushups 300 Squats 1600m Run - 10/5kg vest Scaling #1 partitioned reps #2 half Murph #3 Time Cap (eg. 30 mins) ...
A) E1½ M x 10 Sets 1 – 2 3 Strict Presses Sets 3 – 5 1 Strict Press Sets 6 – 7 3 Push Presses Sets 8 – 10 1 Push Press B) Back Squat 1RM (20 minutes) Warm up sets 1 x 5 @ 50% 1 x 3 @ 60% 1...
