EQUIP: Bar (a: 135/95, i: 115/75, b: 95/65), DB’s (a: 25/20, i: 20/15, b: 15/12), Box (24/20), KB (a: 70/53, i: 53/35, b: 35/18), Wall Space, Rower, Jump Rope
WARM-UP:
*Active Stretch, then:
*Shoulder Plank Series + 10 Hand-Release Push-Up
*5 x Pull-Up + 5 x T2B + 5 x K2E
*5 ea. w/ unloaded bar: Push Press, Front Squat, Snatch Pull, OHS, Pressing Snatch Balance
*self-directed warm-up for WOD-specific movements (load up!)
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9 Min. AMRAP -
*3 x Thruster (a: 135/95, i: 115/75, b: 95/65)(go heavy!!!)
*3 x DB Man Maker (a: 25’s, i: 20’s, b: 15’s)
*2 x Thruster
*2 x DB Man Maker
*1 x Thruster
*1 x DB Man Maker
SCORE = Total Rounds (+ any extra Reps)
9 Min. AMRAP -
*300m Run
*300m Row
*200m Run
*200m Row
*100m Run
*100m Row
SCORE = Total Rounds (+ any extra Meters)
9 Min. AMRAP -
*3 x Squat Snatch (a: 135/95, i: 115/75, b: 95/65)
*3 x DB Burpee + Up-and-Over Box (24/20) (a: 25’s, i: 20’s, b: 15’s)
*2 x Squat Snatch
*2 x DB Burpee + Up-and-Over Box
*1 x Squat Snatch
*1 x DB Burpee + Up-and-Over Box
SCORE = Total Rounds (+ any extra Reps)
9 Min. AMRAP -
*30 x Double-Under
*9 x Burpee
*20 x Double-Under
*6 x Burpee
*10 x Double-Under
*3 x Burpee
SCORE = Total Rounds (+ any extra Reps)
9 Min. AMRAP -
*3 ea. x KB Snatch from the floor (a: 70/53, i: 53/35, b: 35/18)
*3 x Wall Walk
*2 ea. x KB Snatch from the floor
*2 x Wall Walk
*1 x KB Snatch from the floor
*1 ea. x Wall Walk
SCORE = Total Rounds (+ any extra Reps)
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