A. Push Press

• 5-5-5-5

Superset with 5-8 strict pull-ups or ring rows

E3M

 

B. 5 x 2 min AMRAPs

• 5 Shoulder to Overhead (50/70)
• 3 Burpees over the bar

1 min rest in between

Score total reps each AMRAP.

1 round = 8 reps

A. Deadlift

• 8-8-8-8

Superset with 15-20 unbroken Russian swings

E3M

 

B. “Running Christine”

3RFT

• 400m Run
• 12 Deadlifts (3/4 BW / BW)
• 21 Box Jumps (20”/24”)

 

A. Front Squat

• 3-3-3-3

E2.5M

 

B. AMRAP 3

• Max cals on rower

1 mins rest

 

C. AMRAP 3

• Max Wall Balls (7/9)

1 min rest

 

D. AMRAP 3

• Max cals on bike

1 min rest

 

E. AMRAP 3

• Max Wall Balls (7/9)

 

A. EMOM 15

• 1 x Power Snatch

 

B. 9 min AMRAP

• 10 Power Snatch (25/35)
• 3 Bar Muscle ups

 

“Batman & Robin”

Partner WOD

26 min AMRAP

Partner 1: Run 400m

Partner 2: Max C&J (42.5/60) until Partner 1 returns

Switch over

Partner 1: Run 400m

Partner 2: Max Back Squat (42.5/60) * Barbell taken from ground

Switch over

Partner 1: Run 400m

Partner 2: Max DU’s (10 DU = 1 point)

Switch

Partner 1: Run 400m

Partner 2: Max Burpees

 

Finisher: 5-4-3-2-1

• Strict Pull-up
• Strict Dip

Untimed. Unbroken

A. EMOM 15

• 1 x Snatch

Building with each good rep. Essentially warming up for Part B

 

B. Open WOD 13.1

17min AMRAP

• 40 Burpees
• 30 Snatch (20/35)
• 30 Burpees
• 30 Snatch (35/60)
• 20 Burpees
• 30 Snatch (45/75)
• 10 Burpees
• AMRepsAP Snatch (55/95)

Athlete must change own weight.

Scaled version will be (15/20) then (25/35) then (35 /45)

A. 12 mins to build to heavy complex of:

• 1 x Squat Clean + 2 Front Squats

 

B. 4 x 3 min AMRAP

• 200m Run
• 21 Wall Balls (7/9)
• Max T2B

 Rest 1 minute

Score is total T2B.

Score each round.

A. Bench Press

• 5-5-5-5

Superset with 5-8 Strict Pull-ups or Ring Rows

E2.5M

 

B. For Time

• 500m Row Sprint

Rest until 4 minutes then into;

 

C. For Time:

• 30 Alternating Single arm DB Man Makers (15/22.5)

A. 15 mins to build to a heavy 1RM Deadlift

 

B. For time:

• 45 KBS (24/32)
• 400m Run
• 35 KBS
• 800m Run
• 25 KBS
• 1200m Run
• 15 KBS

20 min cap

A. Strict Press

• 5-4-3-2-1

Superset with 5-4-3-2-1 Strict Pull-ups

E2.5M

 

B. For time

21-15-9

• Shoulder to Overhead (42.5/60)
• Pull ups
• Box Jump over (20”/24)

 15 min cap