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. ...
A) E45S x 10 2 Power Cleans B) “Hammer” 5rft: 5 Power Cleans (62.5/45kg) 10 Front Squats 5 Jerks 20 Pull-Ups - 90 second rest ...
A) E90S x 10 5 Deadlifts 5 DB Bench Presses B) 50 Wall Balls (9/6kg) 1000m Run 50 Wall Balls ...
A) Weightlifting Or B) 1. 0:00 – 9:00 AMRAP 12 KB Swings (24/26kg) 9 V-Ups 6 Burpee Box Jumps (24/20”) 2) 12:00 – 22:00 Alt EMOM 15/12 Calories 12 Kick Sits 3) 25:00 – 35:00 Alt EMOM 6 Hang Power Cleans 12 Russian Twists [vc_gallery type="image_grid" images="29350"...
E4M x 8 rounds. - 3 minutes work, 1 minute rest each round AMRAP Rounds 1, 3, 5, 7 40 Double Unders 5 Hang Snatches (35/25kg) (^50/35kg) Rounds 2, 4, 6, 8 20/16 Calories 20 Pushups [vc_gallery type="image_grid" images="29348" img_size="full"...
