8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
* No penalty for singles today...you're welcome.
135/95 115/80 95/65
10 Squat Cleans, 100 Double-Unders
8 Squat Cleans, 80 Double-Unders 6 Squat Cleans, 60 Double-Unders 4 Squat Cleans, 40 Double-Unders 2 Squat Cleans, 20 Double-Unders * No penalty for singles today...you're welcome. 135/95 115/80 95/65
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4 RFT
400 meter run 25 Wall Balls 20/14 25 Box Jumps 24/20 Teams of 2:
Buy in :200 dubs 100 Pull ups 100 OH Squats 100 HSPU 100 Burpees 100 T2B Buy out : 200 Dubs 135/95 115/85 95/65 *Split work however you wish. If you must go by yourself, buy in and buy out is 80 dubs or 160 singles. All movements are 40 reps each. 5 Rds:
1 minute Snatches 1 minute Front squats 1 minute of Box Jumps 20/20 Rest 1 minute A)75/55 B)65/45 C)55/35 *pogo is allowed on box jump. Teams of 2:
20 min amrap (10 total sets) Partner 1 has 2 minutes to complete: 10 alternating Dumbbell Snatches w/ time remaining: Max Handstand Push Ups (Scale: Hand Release Push Ups) *At the end of 2 minutes, partner 2 takes over completing the same routine, and so on, until both partners have completed 5 sets each. **Each person completes 5 sets, alternating every 2 mins. -Straight into- 5 mins Partner 1 completes: 100 meter shuttle runs 25 down, 25 back, 25 down, 25 back Then partner 2 does the same thing. Continue to alternate for 5 minutes. EMOM 10 mins
Min 1: 10 Power Cleans +1 Burpee Min 2: 9 Power Cleans +2 Burpees Min 3: 8 Power Cleans + 3 Burpees and so on until Min 10: 1 Power Clean + 10 Burpees 95/65 75/55 55/35 Rest 1 min Death by Power Cleans Min 1: 1 Power Clean Min 2: 2 Power Cleans Min 3: 3 Power Cleans and so on... 15 min cap. 155/105 135/95 95/65 *If you cannot complete the number of reps within a given minute, you are done. Don't sandbag. 8 min AMRAP:
5 HR Push-ups 7 V-Ups 9 Chest-2-Bar Pullups 50 meter run 2 min rest 8 min AMRAP: 6 Front Rack KB Lunges 53/35 8 Goblet Squats 10 KB Swings 50 Meter run Teams of 2
18 mins to run 1600 meters switching every 200 meters -then- with remaining time Amrap of: 7 front squats 95/65 85/55 75/45 7 slam balls 7 Box Jump Overs 24/20 1 work 1 rest switch at anytime on the amrap *If working alone, run only 800 meters, 200 meters at a time. Rest approximately as long as it took you to run the 200 meters, before running the next 200. 18 min AMRAP
15 Burpees to a plate, 25/15 (perform a burpee, jump on your plate) 30 Plate Ground-to-OH (hold plate, tough floor, take it overhead) 45 Abmat Situps 400m Run Teams of 2
4 Rds 10 Thrusters 15 C2B 3 Rds 15 Snatches 20 Ring Dips 2 Rds 25 HSPUs 75 Double-unders/150 Singles 1 Rd 50 Cal row *1 work 1 rest, if you have to work by yourself, reduce all reps by half. 135/95 115/85 95/65 |
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