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“Waterproof”
For Time 21-15-9 Row Cals (Women 15-10-5) Front Squats 95/65 15-12-9 Toes to Bar Hang Squat Clean 95/65 12-9-6 Burpees over Bar Thrusters 95/65
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“Bloodshot”
5 Rounds 20 KB Swings 53/35 20 Abmat Sit Ups 20 Wallballs 20/14 Push Jerk
Build to a Heavy set of 3 “Squeaky Wheel” 15 Min AMRAP 60 Double Unders 20/15 Cal Assault Bike 15 Push Jerks 165/115 “Top Heavy”
18 Min AMRAP 9 Power Cleans 155/105 12 Handstand Push Ups 9 Front Squats 155/105 12 Pull Ups “Shut Down”
On the 4:00 x 6 Rounds 12 DB Power Snatch 50/35 12 Burpees 12 x 10m Shuttle Sprints *Score is slowest round. “Twenty Something”
20 Min AMRAP 30 Overhead Squats 95/65 30 Box Jumps 24/20 30 Toes to Bar 30/21 Cal Row “Crop Top”
5 Rounds 21 Wallballs 20/14 200’ Farmers Carry 53/35 9 Handstand Push Ups “Soul Cycle”
AMRAP 5 min 15 Barbell Facing Burpees 21 Power Cleans 155/105 21/15 Cal Assault Bike or Row Rest 5 min AMRAP 5 min 15 Barbell Facing Burpees 21 Power Cleans 135/95 21/15 Cal Assault Bike or Row Rest 5 min AMRAP 5 min 15 Barbell Facing Burpees 21 Power Cleans 115/85 21/15 Cal Assault Bike or Row “Dubble Bubble”
15 Min AMRAP 25 Double Unders 5 Power Snatches 135/95 25 Double Unders 5 Bar Muscle-Ups Front Squat
Build to a Heavy single ”Funny Bone” 21-15-9 KB Swing 70/53 Box Jump Overs 24/20 Front Squats 135/95 “Wet Floor”
In Teams of 2 20 Min AMRAP 75 Wallballs 20/14 60 Abmat Sit Ups 45/30 Cal Row 30 Burpee Box Jumps 24/20 10 min EMOM
1 Hang Power Snatch + 1 Power Snatch ”Randy” For Time 75 Power Snatch 75/55 Tempo Pausing Back Squat
5 sets of 2 reps *7 seconds down. 3 second pause at bottom ”After Party” 1-2-3-4-5-6-7-8-9-10 Front Squats 115/85 After each Round 30 Double Unders ”Hangnail”
16 Min AMRAP 30 DB Hang Clean and Jerk 50/35 25/18 Cal Assault Bike 20 Lateral BB Burpees 15 Deadlifts 245/165 ”Life Jacket”
5 Min AMRAP 27/20 Cal Row 27 Thrusters 115/80 27 Chest 2 Bar Pull Ups Rest 5 min 5 Min AMRAP 21/15 Cal Row 21 Thrusters 95/65 21 Toes 2 Bar Rest 5 min 5 Min AMRAP 15/10 Cal Row 15 Thrusters 75/55 15 Pull Ups Hang Squat Clean
Build to a Heavy Single ”Top Down” For Time 50 Burpees 40/30 Cal Assault Bike 30 Hang Squat Clean 115/85 20m AMRAP w/ partner
30 HSPU 40 Box Jump Overs 24/20 50 Single Arm DB OH Lunge 50/35 ”Girl Power”
18 Min AMRAP 21/15 Cal Assault Bike 3 Rounds of “Cindy” 10 Power Snatches 115/85 ”Cindy” = 5 Pull ups 10 Push ups 15 Air Squats ”Layup”
50-40-30-20-10 Double Unders Abmat Sit Ups Directly Into... 5-10-15-20-25 KB Swings 53/35 Wallballs 20/14 Push Jerk
Build to a Heavy Set of 3 “Go Fish” For Time 1,000m Row Directly into... 3 Rounds 21 Deadlifts 135/95 15 Lateral Barbell Burpees 9 Push Jerks 135/95 |
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