Max Effort 500m Row for time
*REST 2 MINUTES* Record your row time while you rest
Part-2:
10 Minute AMRAP
15 Wall Balls 20/14
30 Dubs/ 45 Singles
*Score = Total rounds completed + additional reps
Part-1:
Max Effort 500m Row for time *REST 2 MINUTES* Record your row time while you rest Part-2: 10 Minute AMRAP 15 Wall Balls 20/14 30 Dubs/ 45 Singles *Score = Total rounds completed + additional reps
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For time:
60-40-20 reps of: Hand-release push-ups 155-lb. deadlifts Metcon (3 Rounds for reps)
*ROUND 1 - 3 min amrap 7 Front Squats 5 C2B 3 HSPUS *ROUND 2 - 3 min amrap 7 C2B 5 HSPUS 3 Front Squats *ROUND 3 - 3min amrap 7 HSPUS 5 Front Squats 3 C2B *rest 3 mins between rds. 155/105 135/95 95/65 "Eazy-Peazy"
10 minute total workout Max calories rowed in 5 minutes (0:00 - 4:59) Max push presses in 5 minutes (95 / 65 lb.) (5:00 - 10:00) *Score = number of calories rowed + push press reps completed* For time:
21-15-9 reps of: Bar-over burpees Overhead squats (95 / 65 lb.) Chest-to-bar pull-ups 4 RFT
20 Wall Balls 20/14 30 Double-unders 15 KB Swings 53/35 30 double-unders 10 Burpee Box Jumps 24/20 * Rest 2 mins after each rd. 20 min amrap
1 Deadlift 1 Clean 1 Front Squat 1 S20 1 Overhead Squat Partner 1 works on the amrap, Partner 2 rows 200 meters. When Partner 2 finishes the row, Partners will switch and partner 2 will pick up where partner 1 left off. Each completed set of the above 5 reps = 1 round. Score = number of completed rounds plus additional reps. Metcon (for time)
5-4-3-2-1 Snatches *100 meter run after each set (5 reps, run, 4 reps, run, etc.) -then- 5-4-3-2-1 Snatches *15 Abmat Situps after each set -then- 5-4-3-2-1 Snatches *100 meter run after each set 155/105 135/95 95/65 ** 30 Min Time Cap** "Fatal 40s"
200m run 40 wall balls (20/14lbs) 40 KB snatches 53/35 40 pull ups 40 burpees 200m run 40 jumping lunges 40 box jumps (24 inch box) 40 Kettlebell swings 53/35 40 toes to bar 200m run 40 air squats 40 HR push ups 40 double unders 40 sit ups 200m run "Labor-Day WOD"
Teams of 2 (1 work / 1 rest) 1000 meter run (500m each) 60 Box jump Overs -Rest 1 min- 800 meter run (400m each) 60 box jump Overs 60 Hang Cleans -Rest 1 min- 400 meter run (200m each) 60 box jump Overs 60 hang Cleans 60 thrusters 95/65 75/55 65/45 *I hope you don't have to work on Labor Day but if you do, here's a workout for you. If you have to do it alone, cut the reps in half. |
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