Your workout of the day!
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Optional pre-WOD homework:
Download and watch: “Mary” WOD Demo with Rob Miller, October 2007 – video””
3 rounds for time of:
10 Overhead Squats
10 Clusters (Squat clean + thruster)
800m Run
Men: 95 lb.
Women: 65 lb.
15m AMRAP
10 Strict Pullups
10 KB Snatches Left 53/35
10 KB Overhead Squats Left
10 KB Snatches Right
10 KB Overhead Squats Right
Every 2 minutes for 24 minutes
6 BW Deadlifts
Gymnastics
Max Calorie on Rower in remaining time.
Rounds 1-2, 7-8: 12 K2E
Rounds 3-4, 9-10: 12 HSPU
Rounds 5-6, 11-12: 12 HR Push Ups
Max Effort 1-Mile Run
OPTIONAL 1 Mile Run. Use new 1-mile route, we will use this route for “MDM.” It’s faster and more scenic.
For time:
21 Squat Cleans 75/55
21 Strict HR Burpees
15 Squat Cleans 135/95
15 HR Push-ups
9 Squat Cleans 155/105
9 HSPU
20 min time cap
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete one round every 5 minutes for 25 minutes.
Each round consists of 7 UNBROKEN sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Unbroken means no letting go of the bar on the floor. You can rest in the front rack or on your back however.
30 muscle-ups for time
30/20 calories for time assault bike immediately after finishing.
5 Rounds:
Min 1: Max Burpee Box Jumps 24/20
Min 2: Max KB Swings 53/35 (American)
Min 3: Max Wall Balls 20/14
Min 4: Rest
Death by BW Front Squats
For time:
15 HSPU
15 Ring Dips
15 HR Push-ups
10 HSPU
10 Ring Dips
10 HR Push-ups
5 HSPU
5 Ring Dips
5 HR Push-ups
