2.5.19
Max rounds in 3 minutes of: • 135 pound Power cleans, 3 reps • 6 Push-ups • 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
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AMRAP 18: 40/30 Calorie Bike 30 AbMat Sit-ups 20 Kettle Bell Box Step-ups (35’s/26’s to a 20″ Box) See 9/24/18
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Teams of 2 Amrap 25 5 Squat Cleans 135/95 5 T2B 5 Split Jerks 135/95 5 Strict Pull ups 50 Double unders
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Teams of 3 (30:00 Time Cap) For Time: 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 Power Snatches (115/75) 15 Rope Climbs 50 Power Snatches (95/65) 300 Double Unders 70/50 Calorie Bike
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Back Squats 7×3 Wod 21-15-9 Front Rack Lunge steps in place 95/65 Burpees Ghd Sit ups
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AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15/10 Calorie Row 15 Thrusters (75/55) 15 Pull-ups
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Hang Power Clean for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 2 reps #5: 2 reps #6: 2 reps #7: 1 rep #8: 1 rep #9: 1 rep 3 rounds for time: 15 Hang Power Cleans (135/95) 15 Ring Dips Scoring: Time
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Wod: 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14)
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In teams of 2, rotate through the following 3 stations: In 8 minutes complete: Max Calorie Row * Switch every minute Rest 1 minute In 8 minutes, complete: Max Box Jumps 24/20 * Switch as you like Rest 1 minute In 8 minutes, complete: Max Double Unders * Switch as[…]
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Teams of 2 complete 5 Rounds: 1 Minute at Each Station Ab Mat Sit ups Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest
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