A. Deadlift
3-3-3
B. For time
21 Deadlifts (225/155)
400m run
15 Deadlifts
400 Run
9 Deadlifts
400m Run
A. OHS
2-2-2-2-2
B. 18 min AMRAP
3 OHS (135/95)
6 Bar Facing Burpees
12 Push-ups
24 Sit-ups
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Open Gym
-or-
Suggested WOD
4 rounds
200m Run
6 Manmakers (35s/25s)
200m Run
12 Devil Press (35s/25s)
A. Power Snatch + Squat Snatch
*Work to a heavy single
B. For time
30 Snatch (115/85)
40 Box Jump Over (24/20)
15 Snatch
20 Box Jump Over
A. Front Squat
5 RM
B. 5 rounds
400m Run
30 Air Squats
20 Lunges
A. Clean & Jerk
1-1-1-1-1
B. 4 rounds
10 C & J (95/65)*
15 T2B
10 C & J
15 Bar Facing Burpees
*Goal is 15-22 minutes so choose weight accordingly.
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Open Gym
-or-
Suggested WOD
21-18-15-12-9-6-3
Calorie Row
Walking Lunges (each leg)
Sit-ups
A. Deadlift
5-5-5
B. For time
50 Double unders
50s Plank Hold
40 Double unders
40s Plank Hold
30 Double unders
30s Plank Hold
20 Double unders
20s Plank Hold
10 Double unders
10s Plank Hold
A. Snatch
3-3-3
B. 4 rounds
2 rounds of “Cindy”
15 Power Snatch (75/55)
A. Shoulder Press
3-3-3-3-3
B. 5 rounds
30 Double unders
15 T2B
100m Sprint
rest 2 min between sets
“Bell”
3 rounds
21 Deadlifts (185/135)
15 Pull-ups
9 Front Squats (185/135)
Open Gym
-or-
Suggested WOD
5 rounds
5 Devil Press (40/25)
10 Alt DB Snatch
15 DB Hop-overs
-rest 3 min-
5 rounds
5 Devil Press (40/25)
10 Alt DB Snatch
15 DB Hop-overs
A. Power Clean
5-5-5
B. 14 min AMRAP
60 cal Row
50 T2B
40 Wallballs
30 Power Clean (135/95)
20 Bar Muscle-ups
A. Back Squat
3 RM
B. 10 min EMOM
10 Burpees
A. Push Press
3-3-3-3-3
B. 3 rounds
20 Push Press (75/55)
25 Bos Jumps (24/20)
30 Sit-ups
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Open Gym
-or-
Suggested WOD
20 min AMRAP
50 Double unders
40 Lunges
30 Pistols
20 Weghted Sit-ups (35/20)
10 HSPU
A. Deadlift
10-10-10
B. 3 rounds
10 Burpees OTB
10 Deadlifts (115/75)
10 Burpees OTB
10 Power Snatch
10 Burpees OTB
10 OHS