10 Slow Eccentric Pull Ups
10 Hang Power Snatches
10 Air Squats (facing the wall)
Back Squats
4 Rounds
5 Reps
Rest 30 sec
5 Reps
Rest 30 sec
5 Reps
Rest 30 sec
5 Reps
Rest 3 Min
*Pick a weight and stay there for all sets.
3 Rounds
200m Run
10 TTB
8 Strict HSPU
Partner WOD
20 Power Snatches
100 Double Unders
40 Clean and Jerks
100 Double Unders
20 Thrusters
100 Double Unders
40 Back Squats
100 Double Unders
20 Shoulder to Overhead
100 Double Unders
#135/95
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
“Birthday for a Cowboy”
18 Min Alternating EMOM:
Min 1 – 10 Burpees
Min 2 – 12 Ring Dips
Min 3 – 14/12 Cal Row
Modified:
8 Burpees
10 Dips
12/10 Cal
or
6, 8, 10
5min AMRAP:
15 KB swings 70/53
10 goblet squats 70/53
rest 2 min
5min AMRAP:
15 pull-ups
10 pistols
1 Clean from High Hang
1 Clean from Mid Hang
1 Clean from Below Knee
3 rounds:
15 deadlifts 255/170
15 box jumps 24/20
25 double unders
15 push ups
18min AMRAP:
500m row
15 ttb
25 wall balls 20/14
Partner WOD
3 Rounds For Time:
400m Run w/ #45/25 plate
4 Rope Climbs
20 Back Squats #185/125
40 Sit Ups
Each partnership runs together with only 1 plate. Switch plate back and forth to each other as you get tired. If the weight is too heavy to clean from the ground and get it to your back, you may do the back squats from the rack.
For Time:
31 Box jumps, 24″
31 Jumping pull-ups
31 Kettlebell swings, 1 pood
31 steps Walking Lunge
31 Knees to elbows
31 Push press, 45#
31 Back extensions
31 Wall ball shots, 20#
31 Burpees
31 Double unders
1 – 2 @ 60%
2 – 2 @ 70%
3 – 1 @ 75%
4 – 1 @ 80%
5 – 1 @ 85%
6 – 1 @ 90%+
7 – 1 @ 90%+
8 – 1 @ 90%+
Record heaviest set. Go for a PR!
With a running clock set for 12 min:
1 min: Cal Row
1 min: Push Ups
2 min: Cal Row
2 min: Push Ups
3 min: Cal Row
3 min: Push Ups