"Follow the Wacky Pattern" (Ever-Changing Rep Assignments)

15 min. AMRAPs of the following pattern:

5 x   A

10 x B

15 x C

5 x   B

10 x C

15 x A

5 x   C

10 x A

15 x B

…back to the beginning and repeat, etc.

(0:00 - 15:00)

WOD 1: 15 min. AMRAP -

A = Pull-Up

B = Push-Up

C = Air Squat

SCORE = Total Reps Completed (each A, B, C triplet = 30 reps)

(15:00 - 20:00)

~5 min. rest~

(20:00 - 35:00)

WOD 2: 15 min. AMRAP -

A = Cal Row OR # x 10m Shuttle Run

B = Med Ball Squat Clean (20/14)

C = KB Swing (c: 70/53, p: 53/35, f: 35/26)

SCORE = Total Reps Completed (each A, B, C triplet = 30 reps)

(35:00 - 40:00)

~5 min. rest~

(40:00 - 55:00)

WOD 3: 15 min. AMRAP -

A = Sumo Deadlift High Pull (c: 115/85, p: 95/65, f: 65/45)

B = Push Press (c: 115/85, p: 95/65, f: 65/45)

C = Back Squat (c: 115/85, p: 95/65, f: 65/45)

SCORE = Total Reps Completed (each A, B, C triplet = 30 reps)

WHITEBOARD:

a) Total Reps for each WOD (3 separate scores)

AND

b) Sum of Rep Scores of all 3 WODs (grand total)