A] Warm-up

 

 

B] Open workout 13.2

Amrap 10 minutes:

 

5 shoulder to overhead @ 115/75

10 deadlifts @ 115/75

15 box jumps @ 24/20

 

 

C] Skills

3 rounds not for time:

 

10 turkish get-ups

15 strict pull-ups

50 air squats

250m row

 

A] Warm-up

 

 

B] Strength

Bench press

 

5 sets of 8 reps

 

Note: build over the sets

 

 

C] Benchmark wod

Mary- amrap 20 minutes

 

5 handstand push-ups

10 pistols alternate

15 pull-ups

 

 

A] Warm-up

 

 

B] Strength

Every 90 seconds for 15 minutes:

 

2 power snatch + 2 overhead squat

 

Note: build over the sets

 

C] Team wod ( 2 )

Amrap 20 minutes:

 

100 sit-ups

100 box jumps @ 24/20

100 calories row

100 kettlebell swings @ 24/20

50 power snatch @ 95/65 

 

A] Warm-up

 

 

B] Strength

20 minutes to find...

 

1 rep max of thruster 

 

 

C] Wod

3 rounds for time:

 

21 toes-to-bar

15 thrusters @ 135/95

9 burpees over bar

 

A] Warm-up

 

 

B] Strength

Push-press

 

5 sets of 5 reps

 

Note: build over the sets. Do 40 double-unders between sets.

 

C] Wod

4 rounds of 3 min work / 1 min rest

 

10 hang power clean @ 135/95

10 pull-ups

max wall-balls @ 20/14 in the remaining time

 

score is total of wall-balls

 

A] Warm-up

 

 

B] Strength / Skills

Every minute on the minute for 12:

 

min 1: 8 hang power snatch

min 2: 10 strict chin-ups

min 3: max sit-ups

min 4: 45 seconds plank

 

 

C] Wod

21-15-9 for time:

 

handstand push-ups

overhead squats @ 115/75

v-ups

calories row

double-unders x 3 ( 63-45...

A] Warm-up

 

 

B] Strength

Front squat

 

5 sets of 5 reps

 

Note: build over the sets

 

C] Wod

Amrap 15 minutes:

 

buy-in: 25 thrusters @ 75/55

 

12 kettlebell swings @ 32/24

24 alternate front rack lunges @ 75/55

12 box jumps @ 24/20

A] Warm-up

 

 

B] Strength

Deadlift

 

5-5-3-3-1-1-1

 

Note: load for a heavy rep of deadlift

 

C] Wod

2 rounds for time:

 

50 wall-balls @ 20/14

30 chest-to-bar pull-ups

20 deadlifts @ 225/155

 

 

 

 

 

 

 

A] Warm-up

 

 

B] Strength

Every minute on the minute for 12:

 

1 squat clean + 1 split jerk

 

Note: load over the course

 

C] Wod

Amrap 20 minutes:

 

1 clean & jerk @ 185/135 *

10 toes-to-bar

10 burpees over bar

 

Note: * every round completed, you must do + 1 rep of the clean & jerk

A] Warm-up

 

 

B] Wod ''Filthy row 50''

For time:

 

250m row

50 box jumps @ 24/20

250m row

50 jumping pull-ups

250m row

50 kettlebell swings @ 20/16

250m row

50 walking lunges

250m row

50 knees to elbow

250m row

50 push-press @ 45/35

250m row

50 back extension

250m row

50 wall-balls @ 20/1...

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