With a partner, for time:
100 Thrusters 95/65
-5 burpees EMOM from minute 0.
-Only 1 person may work.
-Both partners do burpees.
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Compare to 23APR19
30 muscle-ups for time
30/20 calories for time assault bike immediately after finishing.
For time:
30-20-10
Wall Balls 20/14
Kettlebell Swings 53/35
Situps w/ Abmat
21-15-9
Clean, 135# / 95#
Ring Dips
Squat Cleans Only.
In teams of 3 for total rounds completed:
25m AMRAP: (600m run)
Row 500m
3 Rope Climbs
20 Wall Balls 20/14
Partner 1 does AMRAP
Partner 2 does 600m run
Partner 3 rests
When partner 2 finishes run partners switch.
1 Squat Snatch + 1 Squat Hang Snatch EMOM for 12 minutes .
Work up in weight over the first 6 rounds. Hold at a consistent weight for the 2nd 6. Post weight used for last 6 to WODIFY.
7 Rounds, rest 1 minute between each round:
5 Deadlifts 225/145
5 Burpees over the bar
AMRAP x 8 MINUTES
75 Double Unders
10 DB Snatches, Alternating (50/35)
8 Box Jump Overs(24/20)
-Rest 1:00-
AMRAP 6 x MINUTES
50 Double Unders
8 DB Snatches, Alternating (50/35)
6 Box Jump Overs (24/20)
-Rest 1:00-
AMRAP 4 x MINUTES
25 Double Unders
6 DB Snatches, Alternating (50/35)
4 Box Jump Overs (24/20)
FINISHER
UPPER BODY PUMP
3 SETS
13 DB Supinated Curl
13 DB Bent Over Row
13 DB Hammer Curl
-Rest As Needed b/t Sets-
3 Reps E90 for 12minutes (8 rounds)
Go for a 3RM. Post heaviest weight to WODIFY.
On a Tabata Clock
4 rounds a) Strict C2Bs
Rest 1 min
4 rounds b) HR Pushups
Rest 1 min
4 rounds c) V-Ups
Score reps tabata style. Lowest reps of each of the 4 rounds goes towards your final rep score.
Example:
C2Bs: 10-5-3-3, your score is 3
Compare to 16APR19
We are now entering week 8 of our post open cycle! Extra is back after a brief 1 week hiatus after the holiday weekend. This will be the most difficult week of extra so far. We have this week and one more week of this cycle before we return to testing. See you in the gym!
For time:
Run 1 mile (Memorial Day Route)
21 cleans
15 thrusters
Run 1/2 mile
15 cleans
12 thrusters
Run 1/4 mile
9 cleans
9 thrusters
♀ 95 lb. ♂ 135 lb.
