Hero Monday - SAMAN (For Time)
8 Rounds of: 13 Deadlifts (185/125 lb) 17 Wall Balls (20/14 lb) 400 meter Run Metcon (Time)
Teams of 3 21-15-9 Cal Bike (each) 21-15-9 DB Snatches 50/35 (each) 21-15-9 Box Jumps 24/20 (each) *Partner 1 does 21 Cal, then partner 2 does 21 Cal's, then partner 3 does 21 Cal's. Then 15 Cal's then 9 cals. Then follow same pattern with Snatches and then box jumps. -2 Min Rest- -Then- 63-45-27 Cal Bike DB Snatches 50/35 Box Jumps 24/20 *1 work, 2 rest split anyway. -2 Min Rest- -Then- 9 Atlernating Rds 12 Cal Bike 6 DB Snatches 70/50 3 Box Jumps 30/24 ****45 Minute Time Cap For time:
Buy In: 800 m run -then- 7 Rounds 11 Handstand pushups (scale to hand release pushups) 11 Burpees 11 pull-ups -then- Buy Out: 32 Back Squats 135/95 115/85 95/65 **30 minute time cap Metcon (For Time):
100-90-80-70-60-50-40-30-20-10 Double Unders 10-9-8-7-6-5-4-3-2-1 Deadlifts *10-6 Deadlifts 225/155 185/135 135/95 **5-1 Deadlifts 275/195 225/155 185/135 ***1:1 singles ****Example: 100 dubs, 10 DL, 90, 9, 80, 8... 5 Rounds for Time
15 Hang Squat Clean Thrusters 200 Meter Run 95/65 75/55 65/45 "Rich" for time:
13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb. I've been asked for a team WOD, here you go.
Teams of 3, split reps as you wish 25 Min Amrap 100 Double Unders 100 Abmat Situps 100 Double Unders 100 DB Snatches 50/35 100 Double Unders 100 Cal Row 100 Double Unders 100 T2B 100 Double Unders 100 DB Hang Clean & Jerks 50/35 1:1 Ratio Singles *If you are working out alone, just do 33 of everything. **If working as a pair, do 66 of everything split reps as you wish. For time:
800 M Run 6-12-14 Handstand Pushups (Scale to hand release pushups) Back Squats 115/85 -Then- 6-12-14 Box Jumps 30/24 Squat Cleans 115/85 -Then- 6-12-14 Lateral Burpees Thrusters 115/85 800 M Run Hey all, I hope that you are taking a well deserved day off. However, if you cant, Here's an Independence Daye Bood luch ajdj
For Time: 30 Pull ups 400 Meter Run 15 Snatches 400 Meter Run 15 Snatches 400 Meter Run 30 Pull ups 135/95 95/65 |
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