WOD:
In teams of 2, with one person working at a time. Complete the following for time:
800 m run (relay style to 200 and back)
50 strict pull ups/ ring rows
100 push presses 95/65
150 alternating reverse lunges with a kettlebell in goblet hold
100 wallballs
50 strict pull ups/ ring rows
800m run (relay style)
WOD
5 Rounds for time:
200 m Farmer Carry (5 pushup penalty when you put weight down)
10 kettlebell swing
10 goblet squats
L3 2/1.5
L2 1.5/1
L1 Scale
Skill:
Rope Climbs
WOD
For Time:
21 Thrusters 95/65
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climbs
Skill:
Handstand Walks/ Bear Crawls
WOD:
AMRAP 16
50 m (pillar to pillar and back ) Handstand walk or bear crawl
10 Power Snatch
40 Double Unders
L3 115/85
L2 95/65 L1 Scale
WOD
Row 2k
Cashout
EMOM 8
(5) tuck jumps and a sprint to trashcan and back
“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
in a 20# weight vest or body armor
Skill:
Tall Snatch
WOD:
Build to a heavy:
High Hang Squat Snatch
Hang Squat Snatch
Snatch
Cashout:
100 double unders and 50 GHD’s
Skill: Bulgarian Split Squat 3 x 8 each leg (bodyweight or light weight)
WOD
5 Rounds for time:
21 Walking Lunges w/ Dumbbells
L1 No weight
L2 17.5/35
L3 35/53
15 TTB
9 Burpees
TEAM WOD
Teams of 3
20 min AMRAP
9 rope climbs
12 thrusters
15 power cleans
50 burpees
L3 135/95
L2 115/75
L1 95/65
WOD 1
Half class starts with
Flipping Grace
(30 Tire Flips for time)
Then swap to
WOD 2
30 Shovels over the Box 35/25 on each side (60 total)
(Load barbell with one plate, lift plate over box like shovel for rep)
Cashout: Hill Sprints x 10
