Your workout of the day!
4 Rounds for total reps of
2 minutes on of:
30 Thrusters 75/55
Max Double Unders
2 minutes off.
2 minutes on of:
30 Wall Balls 20/14
Max calories on rower
2 minutes off.
15 minute AMRAP:
30 situps
30 shoulder taps, alternating
30 Overhead walking lunge steps (in place!), alternating, 115/75
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
3 Rounds for quality
250m Row
20 Push-ups
20 KB Snatches 53/35 (10l/10r)
rest 2 minutes
For time:
30 HSPU
30 K2E
50 Calories on Rower
100 Double Unders
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
