21 OH Squats (95/63)
500m Row
15 OH Squats (115/83)
500m Row
9 OH Squats (135/103)
500m Row
21 Deadlifts (155/113)
500m Row
15 Deadlifts (185/133)
500m Row
9 Deadlifts (225/155)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Your coach is evil and will torture you for an undetermined amount of time.
3 rounds for time:
400m run
20 pullups
25 Min AMRAP
10 OH Sand Bag Squat
200 m Run dragging Sand Bag (100+100)
20 Hollow Rock
200 m Run
20 Side Plank with lateral Crunch
Broad Jumps to reach the ocean
200 m Swim or Run
Drag Push-Ups to the starting point
With your partner, alternating as desired.
For time:
50 Box jump, 24/20
50 Pull ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33
50 Partner anchored sit ups
50 Wall ball shots, 20/14
50 Burpees
50 Double unders
RX+
For time:
50 Box jump, 30/24
50 Chest to Bar pull ups
50 Kettlebell swings, 70/53
Walking Lunge, 50 steps 70/53
50 Knees to elbows, 20/14
50 Push press, 135/83
50 GHD sit ups
50 Wall ball shots, 20/14, 11/10′
50 Burpees 8/7′
50 Triple unders
RELOADED 25/20 DBs
3 Rounds, slow, medium, then fast
Row 150 Meters
10 sit ups
10 squats
10 air good mornings
10 push ups
10 high knees, side
Tic Toc 3×3
Bigger Tic Toc 3×3
Knees to Chest 2×3
Knees to Arm 2×3
Toes to Bar 2×3
Toes to Bar, Big Set
Do NOT do a max set, save it for the metcon.
RX+ = 5 sets of 3 toes to bar, 2 chest to bar, 1 bar muscle up
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Stagger Row start as needed. If you’re in the second group, stay warm.
Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.
Circle Up with a PVC pipe and get ready for some fun!
https://www.youtube.com/watch?v=TBMSH-k_7As
Empty Bar-55-60-65-70%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 KB side bends/side. Press at 0:00, Side bends at 1:30, Press at 3:00, Side Bends at 4:30, etc.
50-40-30-20-10 Double Unders
5-4-3-2-1 Rope Climbs
RX+ 100-80-60-40-20, Legless (legs for descent)
2 rounds:
30 seconds superman hold
30 seconds hollow hold
30 seconds side plank/side
30 seconds pigeon pose/side
30 seconds cobra stretch