Death by...
On the 2:30 x 10 Start with 2 of each. Each round go up by 1 on all movements. When you can no longer complete the round. Take a recovery round. Then start again with 5 reps and hold that for the remaining rounds.
Muscle up
Power Clean @ 135/95 lbs
Bar hop Burpee
Thruster
*final round completed plus additional reps on the next round
Truth and Reconciliation WOD
In 24 Minutes:
1831m Row
9 Rope climbs
30 chest to deck push ups
21 KBs 32/24kgs
1996m Row
AMRAP Double Under
From CF HQ
20 rounds for time of:
2 power cleans 185/125
3 box jumps 24"/20"
4 chest-to-bar pull-ups
Simple ABCs
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9 Deadlifts at 115/85 and pull ups
Shall we test soon?
Part A: Cleans
On the 90 sec x 9
1 full clean + 1 front squat
3 sets at 80%, 3 sets at 85%, 3 sets at 90%
Part B: Back Squats on the 2:30
6x3 at 80%
2x3 at 85%
Perform a set of 8 or more strict pull ups after each set.
I swear you'll get rest
On the 10 mins x 3
Complete the following as fast ass you can!
90 DU
60/50 cal row
30 T2Bs
15 One Arm Devil Press 50/35
*Score each round separately
Lucky 7's
1:30 on 60sec off off x3 Rest 3:00 mins x 3 cycles (So yes 9 rounds total)
Cycle 1 - 14 DB front squats 50#/35#, 7 RMU, AMRAP Box Jump Overs at 24"/20"
Cycle 2 -14 DB Push Press, 14 C2Bs, AMRAP Box Jump Overs at 24"/20"
Cycle 3 - 14 DB Thrusters, 14 pull ups, AMRAP Box Jump Overs at 24"/20"
Flashes of the Open
Bicep curls 15/15
Flat bench pull overs - 4x15
Part B:
16 min AMRAP
20/16 cal row
8 toes to bar
10 reps per arm DB shoulder to OH (single arm)
Triple Heroes
As a team of two with only one partner working at time and switching as needed, complete the following modified Hero WODs. * You must rest 2 mins between each Hero WOD
Randy (75 snatches at 95/65)
Tommy V 3 RDs of: 21 Thrusters (115/75 lb) 3 Rope Climbs each (15 ft)
McGhee 12 Rounds of: 5 deadlifts 275/185 13 Push ups 9 Box Jumps
The Perfect Couple
5 cycles of (1 round of DT + 2 Rounds of C2B Cindy)
DT =
12 deadlifts
9 Hang cleans
6 S2O
155/105
Cindy =
5 Pull ups, 10 push ups, 15 squats
Laundry List
100 double unders
5 Wall walks
50 wall balls
5 wall walks
25 burpees
5 wall walks
50 KBS 24kgs/16kgs
5 walk walks
100 double unders
We so strong
Part A: Cleans
On the 90 sec x 10
1 low hang Full clean + 1 full clean
Start 40% and go up 5% as long as you are successful.
Part B: Back Squats on the 2:30
1x10 at 50%
1x8 at 60%
1x6 at 70%
3x5 at 75%
1x5 at 80%
Perform a set of 8 strict pull ups after each set.
It gets easier
On the 10 minutes x 3 Score each round separately
Round #1 Row 1200m/900m 30 Lateral two foot hop burpees over the rower 30 DB snatch 70/50
Round #2 Row 1000m/800m 25 Lateral two foot hop burpees over the rower 25 DB snatch 70/50
Round #3 Row 800m/700m 20 Lateral two foot hop burpees over the rower 20 DB snatch 70/50
Only 15 minutes of work
1:30 on 60 seconds off x 5 rest 3:00 minutes x 2 different cycles.
Cycle 1
6 Double arm Devil Press 50/35 6 RMU AMRAP DU
Cycle 2
12 DB thrusters 50/35 12 C2BS AMRAP lunges
I'm so fit!
Every 6 minutes x 4 Cycle through 2 rds of:
45 DU 10 T2Bs
10 Front rack squats at 50/35lbs DBs
Score is your remaining rest in each 6 min piece
Should we time cap?
For time with a 27 min cap, performed alone or in teams of two switching as needed:
50 cal row
50 box jump overs (24 / 18 in.)
50 deadlifts (185 / 125 Ib.)
50 wall balls (20 / 14 Ib.)
50 ring dips
50 wall balls
50 deadlifts
50 box jump overs 50 cal row
Score is time or 27 mins + remaining reps
A twist on a classic
21-15-9-6-3
STRICT HSPU
Front Squats 185/125
+200M RUN after each set of front squats