take three attempts at a max effort L-sit for time.
For time:
20 burpee pull-ups
10 thrusters 135/95
15 box jump overs 24″/20″
10 power cleans 135/95
10 ttb
10 power cleans 135/95
15 box jump overs 24″/20″
10 thrusters 135/95
20 burpee pull-ups
full snatch 135lbs + 2 OHS
every minute add 10lbs
3 rounds:
15 OHS 95/65
25 DU’s
10 pull-ups
rest 3min
2 rounds:
10 snatches 115/75
25 DU’s
10 CTB pull-ups
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
Pizza Tag!
Partner WOD!
30min AMRAP
300 Double Unders
30 HSPU
30 Pullups
30 FR Lunges 95/65#
*Rx+ 135/95#
10 Deadlifts
10 Shuffle Steps (right)
10 Shuffle Steps (left)
2 Lengths High Knees
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
“THE GOBBLER”
for time, with a partner:
Run 200m (together)
100 Double-Unders/300 singles
Run 200m
100 Sit-ups
Run 200m
100 Pull-ups
Run 200m
100 Wall-Balls 20/14
Run 200m
100 Burpees
Run 200m
100 KB Swings 53/35
Run 200m
100 second plank hold
Run 200m
100 K2E
12 Minute EMOM (4 rounds)
Minute 1 – 10 Burpee Box Jump Overs
Minute 2 – 10 Power Snatches #95/65
Minute 3 – 10 Overhead Squats #95/65
Build to a heavy single. Don’t limit yourself to 5 sets.
Every 2 min for 12 min:
2 Front Squats
*Build up in weight each set until you find a max.
5 Rounds
45 second Max Pull Ups
15 second Rest
45 second Max Ring Dips
15 second Rest
45 second Max Cal Row
15 second Rest
45 second Max Distance HS Walk
15 second Rest
Score each round separately for reps. That is, pull ups + dips + calories + distance in feet.
36 Min AMRAP
11 Sit Ups
23 Deadlifts
79 Double Unders
11 Sit Ups
23 Power Cleans
79 Double Unders
11 Sit Ups
23 STO
79 Double Unders
#135/95
RX+
#185/125
Partner WOD
20 Min AMRAP
Partner A: Run 400m
Partner B: AMRAP Hang Power Clean + Jerk #135/95 (then switch)
-then-
Partner A: Run 400m
Partner B: AMRAP Bar Facing Burpees (then switch)
-then-
Partner A: Run 400m
Partner B: AMRAP Handstand Push Ups (then switch)
Each partner will run and clean and jerk once, then run and burpee once, and then run and HSPU once. If there is still time left in the 20 minute cap, repeat back at the top. Score is total reps of clean and jerks + burpees + HSPU’s.