1 Clean and Jerk (165/115)
4 Burpee Box Jumps (24/20)
2 Clean and Jerks
4 Burpee Box Jumps
3 Clean and Jerks
4 Burpee Box Jumps
And so on...
C & J Weight: 165/115
Burpee Box Jump Scale Option = Burpee Box Step-up
14 Min AMRAP of:
1 Clean and Jerk (165/115) 4 Burpee Box Jumps (24/20) 2 Clean and Jerks 4 Burpee Box Jumps 3 Clean and Jerks 4 Burpee Box Jumps And so on... C & J Weight: 165/115 Burpee Box Jump Scale Option = Burpee Box Step-up
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Metcon (7 Rounds for Time)
13 Thrusters (75/55) 11 Toes-2-Bar 100 Meter Run 3 Rounds for Time:
600 Meter Run 30 Walking Lunges 30 Box Step Ups 24/20 30 KB Swings 53/35 *wear a weight vest if you want some extra stank For Time:
25 burpees 200-m run 50 push-ups 200-m run 76 walking lunges 200-m run 100 air-squats 200-m run 76 walking lunges 200-m run 50 push-ups 200-m run 25 burpees Metcon (For Time:)
10 Bar Muscle Ups (scale = 20 C2B pullups 20 Handstand Pushups 30 Toes-2-Bar 40 Single Arm DB OH Lunges 50/35 50 DB Snatches 60 Wall Balls 20/14 Metcon (5 Rounds for reps)
Set a 5 round Tabata clock with 3 min. work cycle and 2 min. rest cycle. 3 Min Work Cycle: 200 Meter Run W/ time remaining Amrap of 5 Squat Snatches 5 Lateral Burpees -Rest 2 Mins- 200 Meter Run Amrap of: 4 Squat Snatches 4 Lateral Burpees -Rest 2 Mins- 200 Meter Run Amrap of: 3 Squat Snatcher 3 Lateral Burpees -Rest 2 Mins- 200 Meter Run Amrap of: 2 Squat Snatcher 2 Lateral Burpees -Rest 2 Mins- 200 Meter Run Amrap of: 1 Squat Snatcher 1 Regular Burpee *Snatch Weight: 95/65 Record reps each round 20 Min Amrap
1-2-3-4-5 reps of: Deadlifts Power Cleans Jerks Weight is 185/135 for all lifts. *after 5,5,5 start back at 1. 1 round is finishing the 5s. **Example: DL, back to floor, Power Clean, straight into Jerk Hero WOD "Jenny"
20-Minute AMRAP for Rounds and Reps 20 Overhead Squats (45/35) (your bar) (scale = front squats) 20 Back Squats (45/35) 400m Run In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan. To learn more about Jenny click here. Team of 3
100 T2B 100 DB Squats 50/35 (2 dumbbells) 75 Cal Bike 75 DB Squats 50/35 (2 dumbbells) 50 Burpee to Slam Ball over shoulder (50/30#) 50 DB Squats 50/35 (2 dumbbells) 25 Bar Muscle Ups (scale = 60 pullups) 25 DB Squats 50/35 (2 dumbbells) 1 work, 1 rest, 1 hold DBs Farmer Hold (except on DB movement) *work can’t be done unless DBs are off the ground except on DB Movements. ** if working as a pair, cut reps by 1/3, if alone, cut reps by 2/3. Metcon (4 Rounds for Time)
10 Burpees 5 Shoulder-2-Overhead (155/105) 150 Meter Run 5 Shoulder-2-Overhead (155/105) 10 Burpees Rest 1 min between Rds. *25 Minute Time Cap |
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