Teams of 2
I work you work, break as needed, equal work shared
For time
200 Wall Ball Shots
150 Sit-ups
100 cal row
50 chest to bar pullups
40 power cleans
30 shoulder to overhead
20 deadlifts
10 snatch
RX: (135/95)
L2: (115/75) pull ups
L1: (95/65) jumping pull ups
Deadlift Strength
5 reps @ 60%
2min rest
5 reps @ 70%
2min rest
5+ reps @ 80%
WOD
3 Rounds for Time
15 Goblet Squats
10 Burpees
15 KB swings
(1.5/1)
L2: (1/.75)
L1: (.75/.5)
AMRAP 15min
200m Run
16 DB Alt Snatches
10 DB Box Step Ups
(50/35)
L2: (35/25)
L1: (25/20)
Strict Press Strength
5 reps @ 60%
2min rest
5 reps @ 70%
2min rest
5+ reps @ 80%
WOD
5 Rounds
5 Hang Power Cleans
5 Push Presses
10 Thrusters
(95/65)
L2: (75/55)
L1: (45/35)
“Filthy Fifty”
50 reps for time of
Box Jumps (24/20)
Jumping Pull ups
KB swings (1/.75)
Walking Lunges
Knee to Elbows
Push Press (45/35)
Hip Extensions
Wall balls (20/14)
Burpees
Double Unders
Scaled: Hang knee raises, supermans, 100 Single unders.
Strength Back Squat
5 reps @ 60%
2min rest
5 reps @ 70%
2min rest
5+ reps @ 80%
WOD
21-15-9
Overhead Squat (115/75)
Toes to Bar
L2 (95/65)
L1 (45/35)
Open 12.3
AMRAP in 18 minutes
15 Box Jumps (24/20 in)
12 Push Press (115/75 lb)
9 Toes-to-Bars
Scaled
15 Box step ups
12 Push Press (75/55)
9 knee raises
Friday 1/24
Diane
21-15-9
Deadlift (225/155)
Handstand pushups
L2: (185/125) Box pike Pushups
L1: scale weight as needed, pike pushups
EMOM 10min
100m Row
2 Bar muscle ups
Scale: highest skill gymnastic movement (strict pullups, chest to bar, kipping pullups)
WOD
10min AMRAP
2 Pullups
2 Air squats
2 Sit ups
100ft KB farmers walk (2/1.5)
Increase reps by 2 every round
Farmers walk stays the same
L2: Banded pull ups
L1: ring rows
Skill/Strength
Clean and Jerk
15min Build to a 1rep Max
Then
Grace at 60% of the day’s 1rm
Score is time to complete
