18 min to work up to a heavy Back Squat triple

W.O.D.

4 min AMRAP

- 8 Pull Ups

- 15 Wall Balls (14/20)

 

2 min Rest

 

4 min AMRAP

- 8 Pull Ups

- 15 Wall Balls (14/20)

*3 scores: Heaviest successful triple/AMRAP 1 Score/ AMRAP 2 Score

       

W.O.D.

10 min AMRAP:

- 20 Box Jumps (20/24)

- 10 HSPU

       

W.O.D.

Deadlift 1-10-1-20-1-30 

3 Min Max Rep Rope Climbs

Score is total load (add up all six barbell loads)/# Rope Climbs

         

W.O.D.

For Time:

75/65 Cal Row Buy-in

4 Rounds

- 10 T2B

- 10 Plate Burpees (25/45)

- 50 DU

As soon as you complete the WOD:

6-5-4-3-2 Hang Power Clean

W.O.D.

Five 2 minute rounds of: - 5 muscle-ups (scale BMU, Strict C2B) - 150-yard shuttle sprint (25 yards there and back, 3 times) - Max rep thrusters 95/135 in remaining time

Rest 3 minutes between rounds.

     

i1uvit Benchmark Marathon

25 minutes to complete the following:

- 150 WB (14/20) - Karen

- 30 Snatches (95/135) - Isabel

- 50-40-30-20-10 DU & Ab Mat Sit Ups - Annie

With remaining time max rep ring muscle ups/bar muscle ups/pull ups - pick one only.

         

W.O.D.

Fight Gone Bad

3 Rounds 1 minute Max rep rotations on a running clock:

- Wall Balls (14/20)

- SDLHP (55/75)

- Box Jumps (20/20)

- Push Press (55/75)

- Cal Row

Rest

       

W.O.D.

5 RFT:

- 400m Run

- 15 T2B

       

W.O.D.

13 min AMRAP

- 5 Ring MU (scale: BMU, Strict C2B)

- 10 HSPU

- 15 Front Squat (65/95)

   

W.O.D.

7 RFT

- 7 Hang Snatch (65/95)

- 7 Thrusters (65/95)

- 7 Bar Facing Over Burpees

       

In teams of 3 complete:

- 1,000m Row

- 1,000m Run

- Max rep KB Swing 35/53

You go through, so each person completes the row, run and the kettlebell swing one time. You will record the total time it takes your team to complete the work out, as well as a running total between all three members of kettlebell swings. You may not rotate until the rower and runner are complete, and the person on KB swIngs can continue to work until both the rower and runner are done.

     

For time:

15-12-9

- Clean & Jerk 95/135

- C2B

Then you have 5-4-3-2 Power Clean & Jerk

       

20 minutes to work to a heavy set of 3 touch n go squat snatch

15 minutes to overhead squat (out of the rack) 10-8-6-4-2-2-2

W.O.D.

3 min max rep burpee box jumps (20/24)

     

20 min MU technique work

W.O.D.

12 min AMRAP

7 RD (scale: 14 Box Dips)

- 15 T2B

- 45 DU

   

W.O.D.

12 min Max Reps (running clock)

1 min Box Jumps (24/30)

1 min SDLHP (75/115)

2 min Box Jumps (24/30)

2 min SDLHP (75/115)

3 min Box Jumps (24/30)

3 min SDLHP (75/115)