Shoulders like Arnie
A: 1 min plank 20 knee tucks 20 V-ups Rest 1 minutes x3
B: Push press 1x10 at 60% 1x6 at 70% 2x3 at 75% 1 AMRAp at 77.5
C: Strict Press Find your 8 rep max Then back off 10% and hit that number x 3 sets of 8
D: 4 x15 DB bicep curls
So the rest is ups to me?
On the 8 mins x 3
2 Rounds of
200m run
15 strict HSPU
10 Power cleans at 185lbs/125lbs
Score is accumulate rest
Bad Case of the Mondays
Part A:
1:45 mins on 1 min off x 4
10 burpee BJ Over 24"/20"
10 C2Bs
AMRAP Double DB hang snatch 50/35
Rest 3 mins
Part B:
1:45 mins on 1 min off x4
15 Box Jump overs
15 T2Bs
AMRAP DB Thruster 50/35
Rest 3 mins
Part C:
For time:
10 Double DB hang snatch 50/35
10 burpee BJ Over 24"/20"
10 C2Bs
15 Box Jump overs 24"/20"
15 T2Bs
15 DB Thrusters
Score A, B, and C separately
2023 BLB WOD #2
In teams of two not three though.
Switch off every round but you may tag off on any movement for double the remaining reps.
12 rounds for time:
4 Strict HSPU
6 power snatch 115/85
8 Front rack lunge
12 C2Bs
Is 4 rounds possible?
24 min AMRAP
35/30 cal row or Bike or 32/28 cal ski
25 T2Bs
20 WBs
15 Power cleans at 115/85
10 ring dips
New Strength
A: Push press
1x10 at 60%
1x8 at 65%
1x6 at 70%
2x AMRAP at 75%
B:"NANCY"
5 RFT of
400m run and 15 OHS at 95/65
Happy Monday on a Tuesday
Part A:
1:30 on 1:00 off x 4
24/20 cal row
AMRAP
DB Devil press 50/35
Rest 3 minutes
Part B:
1:30 on 1:00 off x 4
Run 200m
AMRAP
DB thrusters 50/35
Rest 3 mins
Part C:
For time:
24/20 cal row
10 DB Devil press 50/35
15 DB thrusters 50/35
Run 200m
Score is total reps for A and B and time for C
Double Nuts!
Switch as needed with your partner
20 Handstand Push-Ups
30 Deadlifts (255/175 lb)
50 Box Jumps (32/24 in)
100 Pull-Ups
200 Wall Ball Shots (20/14 lb)
400 Double-Unders
400 meter Run (with 45/35 lb plate and done together)
All the feels
Part A:
12 min AMRAP
30/20 Cal row
20 Front rack lunges 115/85
15 OHS 115/85
10 Bar hop burpees
Rest 4 mins
Part B: For time
50/40 cal row
10 Bar hop burpees
30 Front rack lunges
10 bar hop burpees
20 OHS 115/85
10 bar hop burpees
90 sec blitz
"90 sec on 90 sec off x 10
ODD Rounds
200m run
+
AMRAP
8 C2Bs
12 DB deadlifts
Even rounds
6 BBJO @24"/20"
+
AMRAP
1 legless rope climbs
12 DB thrusters 50/35
Pick up where you left off and count total rounds and reps for Odd and Even separately.
Teens Games WOD 2021
Part A: Core Work
9 min AMRAP of
1. 40 sec plank
2. 30 russian twist
3. 15 V-ups
Part B:
15 bar muscle-ups
200m run
100 double-unders
12 bar muscle-ups
200m run
100 double-unders
9 bar muscle-ups
200m run
100 double-unders
Bring water
In teams of two switching as needed:
27-24-21-18-15-12-9-6-3 of
Strict HSPU,
front squats 185/125,
bar hop burpees
Slowest round?
Every 6 mins x 5
30/25-cal Row/bike
20 burpee over the rower
10 sandbag-to-shoulders
150/100
*score is slowest round