In teams of 2, follow-the-leader style:
2,000 meter row
100 Russian KBS 53/35
100 one-arm KB push press(25 ea/arm)
100 sit-ups
100 wall balls
2,000 meter row
You must split the work evenly. You can start working at the same time on the same movement ONLY if athletes are through the chipper up to that point.
Every 2 minutes for 10 minutes do:
1 Hang Power Clean
1 Hang Clean
1 Front Squat
Tabata IRON, for reps:
8 Rounds of 45# GTO
Rest 1 minute
8 Rounds of DB Thrusters 50/35, alternate L/R each round
Rest 1 minute
8 Rounds of KB Snatches 53/35, alternate L/R each round
Rest 1 minute
8 Rounds of Goblet Squats 53/35
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)
*If all reps are completed, time cap extends by 4 minutes.
Bring Sally-Up – OVH PVC Pipe Style!
3 Rounds for quality
20 Burpees to a plate
15 V-ups – from hollow body
10 Single arm DB Thrusters 50/35
Complete WOD @ 80% effort
10 minutes:
10 Pushups
10 KB Swings 53/35
30 Double Unders
8 Rounds. of 2 min on / 2 min off
AMRAP:
5 Deadlifts 185/115
5 Squat Cleans
5 Push Jerks
Restart from the beginning each round
For time:
Row 500m/Run 400m
30 Thrusters 75/55
30 Burpees
20 Thrusters
20 Burpeees
10 Thrusters
10 Burpees
Row 500m/Run 400m
Complete as many rounds as possible in 7 minutes of:
135-lb. power cleans, 10 reps
20 push-ups
Women, use 95#
3 Rounds for Quality!
10 kipping tucks or knees-to-elbows
10 power cleans (empty bar or LIGHT DB if doing the Open)
10 kipping tucks or knees-to-elbows
10 walking lunges (no weight or LIGHT DB if doing the Open)
Rest 3 minutes in between rounds
Mobility medley tailored to 17.2! Spend at least 10 minutes getting supple.
Complete as many rounds as possible in 12 minutes of:
15-ft. rope climbs, 3 ascents
135-lb. push presses, 12 reps
50 double-unders
