Author: WodUp

A. STRENGTH

Push Jerk for load:
#1: 10 reps

Time Cap : 15 Minutes Scoring: Not Scored

B. "Mind Eraser"

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter RunScoring: Not Scored

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A. "Reboot"

3 Rounds For Total Reps:
2 Minutes Bike/Row Calories
2 Minutes Max Reps
2 Minutes Rest

Round 1: Power Snatches (95/65)
Round 2: Box Jump Overs (24"/20")
Round 3: Handstand Push-upsScoring: Not Scored

B. After Wod

3 Sets:
Max Strict Pull-ups
10 Tempo Romanian Deadlift (5 Seconds Down)Scoring: Not Scored

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A. STRENGTH

Front Squat for load:
#1: 1 rep

Time Cap: 15 Minutes Scoring: Not Scored

B. "Heartbreak Kid"

3 Rounds For Time:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

Time Cap: 20 MinutesScoring: Not Scored

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A. WOD

AMRAP 15:
15/12 Calorie Row or 200 Meter Run
10 Chest Slap Push-Ups
3 Strict Pull-UpsScoring: Not Scored

B. After Wod

3 Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
rest 1 min/set
—–
3 Sets:
20 Alt. DB Curls
15 Tricep Bench DipsScoring: Not Scored

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A. "Team Helton" [HERO]

3 Rounds For Time:
800 Meter Run
30 Dumbbell Squat Cleans (50/35)'s
30 Synchro Burpees

Time Cap: 33 Minutes

* Teams of 2
* Run Together
* Split Squat Cleans as DesiredScoring: Not Scored

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A. STRENGTH

Bench Press for load:
#1: 1 repScoring: Not Scored

B. "Point Break"

AMRAP 3 x 4 Rounds:
75 Double Unders
15 Dumbbell Thrusters (50/35)'s
Max Gymnastics Reps

Rest 1 Minute Between Rounds

Chest to Bars: 1 Point
Bar Muscle-ups: 2 Points Scoring: Not Scored

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A. "Captain Crunch"

AMRAP 4:
3 Rounds of "DT" (95/65)
Max Calorie Row

Rest 4 Minutes

AMRAP 4:
2 Rounds of "DT" (135/95)
Max Calorie Row

Rest 4 Minutes

AMRAP 4:
1 Round of "DT" (155/105)
Max Calorie Row Scoring: Not Scored

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A. STRENGTH

Overhead Squat for load: [12:00]
#1: 3 repsScoring: Not Scored

B. Nancy

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)

Time Cap: 20 Minutes

*1,000m Bike / 500m RowScoring: Not Scored

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A. Challenge

120sec Dead Hang or Max Dead HangScoring: Not Scored

B. "WOD"

5 Rounds For Time:
20 Dumbbell Deadlifts (50/35)'s
200 meter Run or 15/12 cal Row or 12/9 cal Bike
10 Strict Handstand Push-ups

Time Cap : 25 MinutesScoring: Not Scored

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A. STRENGTH

Power Clean for load:
#1: 3 reps

Time Cap: 12 MinutesScoring: Not Scored

B. Double Agent" [SWEAT]

3 Rounds For Time:
500/400 Meter Row
30-20-10 Power Cleans (95/65)
100 Double Unders

*1,000/800m Bike
*400 m Run

Time Cap: 20 MinutesScoring: Not Scored

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