30 wall-ball shots, 20/14
Row 1600 meters
30 wall-ball shots, 20/14
For time:
30 wall-ball shots, 20/14 Row 1600 meters 30 wall-ball shots, 20/14
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20 minute AMRAP:
2 rounds "Cindy" 5 pull ups 10 push ups 15 air squats 1 round "DT" 12 deadlifts 9 hang power cleans 6 push jerks 155/105 135/95 95/65 * 1 round = completion of 2 rounds of Cindy and 1 round of DT. Kelly
5 Rounds for time of: 400m Run (may substitute Row if weather is bad or too cold) 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14# AMRAP 15:
12 Box Jumps (30/24") 9 Power Snatch (135/95#) 6 Bar Muscle-Ups Elizabeth (Benchmark WOD)
21-15-9 reps for time of: Power cleans 135/95 Ring dips 21-18-15-12-9-6-3 reps for time of:
GHD sit-ups or ab-mat sit-ups if you prefer 95-lb. shoulder presses 500m Row
25 T2B 500m Row 15 Front Squat (155/105#) 500m Row 15 C2B Pullups 500m Row 15 Front Squat (155/105#) 500m Row 25 T2B 3 Total Rounds of (work 4 minutes / rest 1 minute):
4 Min AMRAP 45 Hang Snatches 75/55 65/45 55/35 30 Abmat Situps 15 Handstand pushups *1 min rest after each 4 minute segment is complete. **pick up where you left off each rd. Score is total rounds and reps from all 3 rounds combined, keep a running count. "Bergeron Beep Test"
EMOTM for as long as possible: 7 Thrusters (75/55) 7 Pullups 7 Burpees *Once you cannot complete the 21 reps within the minute, turn it into a 15 minute AMRAP. If you are able to complete 10 or more rounds within the 1 minute, you can stop when you fail to meet the 1 minute limit. |
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