30 GHD Situps or 45 Ab-mat Situps
200 meter row
30 KB Swings 53/35
200 meter row
30 KB Single Arm S2O (15 each) 53/35
3 RFT
30 GHD Situps or 45 Ab-mat Situps 200 meter row 30 KB Swings 53/35 200 meter row 30 KB Single Arm S2O (15 each) 53/35
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Teams of 3:
150 Squat Cleans 100 Box Jumps 30/24 50 Muscle-ups/150 Pullups 1 Work, 1 Rest, 1 Row *Partners must rotate every 15 cals on the rower. 155/105 135/95 95/65 *If working as a pair, cut reps by 1/3 **If working alone, cut reps by 2/3 and rotate between 15 cal. row and 15 reps of the movement until you work through all the reps. 19 min running clock:
6 Minutes (0:00 - 6:00) Buy-in: 200 Double-unders/Singles w/ time remaining complete max rep: Power Snatches 75/55 65/45 55/35 rest 2 mins (6:00 - 8:00) use this time to reset weights 5 minutes (8:00 - 13:00) Buy-in: 600 Meter Run w/ time remaining complete max rep: Deadlifts 165/115 135/95 95/65 rest 2 mins (13:00 - 15:00) use this time to reset weights 4 minutes (15:00 - 19:00) Buy-in: 25 Burpees w/ time remaining complete max rep: SDLHP 75/55 65/45 55/35 *20 min amrap*
5 C2B 10 Thrusters 15 Abmat Situps *increase thruster weight every 2 rds. Rds 1/2: 45/35 (empty bars) Rds 3/4: 75/55 65/45 45/35 Rds 5/6: 95/65 75/55 65/45 Rds 7/8: 115/85 95/65 75/55 Rds 9/10: 135/95 115/85 95/65 Rds 11/12: 155/105 135/95 115/85 HOA 2016 WOD 2 (Modified for individual performance)
30-20-10 reps of Overhead Squats (75/55) Toes-2-Bar *30 OHS 30 T2B 20 OHS 20 T2B 10 OHS 10 T2B Nancy (Benchmark WOD)
5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# *Wish me luck as me and my 3 team-mates go to compete in the Heart of America Team competition in Springfield, MO. First workout is at 1:00pm tomorrow, runs all day and evening Saturday and will wind up mid-day on Sunday. Will be grueling but should be a good time. Teams of 2:
*18 Min AMRAP* **10 Minutes if working alone** 20 Power Snatch 20 Overhead Squat 20 Box Jump Overs 24/20 10 Muscle-ups or 30 Pullups 20 Box Jumps 24/20 20 Front Squats 20 Deadlifts Weight: 95/65 75/55 65/45 For Time:
1000 Meter Row 100 Abmat Situps 50 Power Cleans (135/95 115/85 95/65) 800 Meter Run
50 Squat Cleans (95/65) 33 Calorie Row 33 Burpees 50 Squat Clean (95/65) 800 Meter Run |
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