50-40-30-20-10
Double-unders
Sit-ups
Benchmark challenge!!
We will be doing a benchmark WOD every 1st Monday of each month and then repeating it at the end of the month. Measure your progress!
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
9-7-5
Muscle-ups
Snatch, 135#/95#
Partner WOD
50-40-30-20-10
Wall Balls #20/14
Box Jumps 24/20
Pull Ups
1 Arm KB Snatches
5min EMOM: 4 burpees and 4 pull-ups.
Rest 1 min
5min EMOM: 4 burpees and 8 kettle bell swings 70/53.
rest 2 min
5min EMOM: 4 burpees and 16 air squats.
rest 3 min
2min ME Kettle swings 70/53
score is your number of kettle bell swings within the 2min time cap.
For Time: 30 Snatches, 135# / 95#
Max Effort 1000m Row
Partner WOD
3 Min AMRAP
Front Squats #95/65
3 Min AMRAP
Sit Ups
3 Min AMRAP
Shoulder to Overhead #95/65
3 Min AMRAP
Sit Ups
3 Min AMRAP
Hang Power Cleans #95/65
3 Min AMRAP
Sit Ups
3 Min AMRAP
Full Snatches #95/65
*Only one athlete working at a time. Score each 3 min AMRAP for reps.
3 Rounds
10 Overhead Squats #135/85
20 Pull Ups
RX+
CTB Pull Ups
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders