Your workout of the day!
2 Teams:
Farmers must attempt to keep all cones right side up
Lumberjacks must attempt to knock all cones upside down
Team with most cones up/down wins. Losing team does 5 burpee penalty.
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
3 Rounds
30 KB Snatches
15 T2B
Rest Exactly 2 minutes
Then:
Row 1K
Foam Dice Game
4 Rounds
100′ Bear Crawl
15 HR Push-ups
15 SDHP 53/35
Rx Plus:
9 Muscle-Ups
15 SDHP 72/53
5 sets: Upper Body (strict)
5x L-pull up / Pull-Up / Kipping Pull-Up
5x Butterfly Pull-ups / MU Rows / Rows
10sec Back Lever or Kip Practice
3 sets: Lower Body
10sec L-Sit Parallette/Rings/Bar Hang
3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Hello Moby
Every 90 seconds for 15 minutes
a: 7 Back Squats @ 70% 1RM
b: 7 Strict HSPUs or 7 Deficit Push-ups
12 minute partner AMRAP:
10 Thrusters 95/65
10 Pull-ups
-Only 1 partner may work at a time
-An entire round must be completed each time
(we HAD to do some version of Fran to start off 2015)
15 minute EMOM
2 Clean+Jerks 75/55 + 1 Burpee over the bar
Add 1 Burpee per minute
@ 5 minutes 95/65
@ 10 minutes 135/95
If you miss a round keep the weight/burpee count the same through 15 minutes
9 minute AMRAP
3 Muscle Ups
12 Box Jump Overs 24/20
Scale MUs w 9 Ring Rows and 9 Clapping Push-ups
Flexibility —
2×50′ Pike to Hollow Inch Worm, take it slow. DEMO: http://vimeo.com/92274357
Static Shaping —
3x30s 30 Degree Handstand Hold
Skills and Drills —
3×10 Ring Swings. DEMO: http://vimeo.com/99058074
5 RFT
Row 250m
12 T2B
6 Burpees to a 6″ Target
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
8 minute AMRAP:
8 GTO 75/55
16 Weighted Step Ups 25/15
Rx Plus: 135/95, 45/25
1 – Wall Climb
2 – Deadlifts 95/65
3 – Burpees
4 – Push-ups
5 – Shoulder to overhead
6 – Burpees over the bar
7 – Pull-ups
8 – Power Cleans
9 – Wall Balls 20/14
10 – Jumping Lunges
11 – T2B
12 – Front Squats
Rx+ = HSPU, 135/95, C2B
Upper Body
-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups
-10 secondsxFrog stand/Tripod
Lower Body
-5xea – Pistols / 10x Overhead Squats
-10x Stiff KB Deadlifts
-10x Situps
15-13-11-9-7-5-3-2-1
Overhead Squat 95/65
Elevated Pushups (feet on barbell)
V-Ups from hollow body
