Author: WodUp

A. STRENGTH

5 Sets:
1 Power Clean
1 Hang Squat Clean (Knee)Scoring: Weight (higher is better)

B. Metcon

5 Rounds For Time:

– 60 Double Unders
– 9 Hang Power Cleans (155/105)
– 10 Sit Ups

[Time Cap 25 Mins]Scoring: Not Scored

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A. STRENGTH : "Bench Pyramid"

10-6-4-4-4-6-10 :
Bench Press

*Score = (Round 4)Scoring: Not Scored

B. WOD

21-15-9 For Time :
DB Bench Presses (50/35's)
Chest to Bars
Scoring: Not Scored

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A. PART A

AMRAP 4 x 3 Rounds
– 8 Barbell Ground to Overhead (95/65)
– 10 Lateral Burpee Over the Bar

Rest 4 minutes between each AMRAP.Scoring: Not Scored

B. PART B

EMOM 10 :
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping SwingsScoring: Not Scored

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A. PART A

AMRAP 4 x 3 Rounds
– 8 Barbell Ground to Overhead (95/65)
– 10 Lateral Burpee Over the Bar

Rest 4 minutes between each AMRAP.Scoring: Not Scored

B. PART B

EMOM 10 :
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping SwingsScoring: Not Scored

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A. "Me, Myself & I"

5 Rounds For Time [40 Minute Cap]:

50 Air Squats
400 Meter Run
30 Sit-ups
20 Push-ups
10 Strict Pull-upsScoring: Not Scored

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A. STRENGTH

Build to Heavy Single : CLUSTER

[12 Minute Cap]Scoring: Not Scored

B. “DUTCH VS. SPEAL”

For Time :
10 Thrusters (135/95 lb)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double UndersScoring: Not Scored

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A. STRENGTH

Build to a Heavy Set : Deadlift 10-8-6-4-2

[10 Minute Cap]Scoring: Not Scored

B. WOD

For Time [18 Minute Cap]:
1 Reverse Burpee
1 Deadlift (155/105)
1 Weight Plate Sit Up(25/10)

2 Reverse Burpee
2 Deadlifts (155/105)
2 Weight Plate Sit Up
…
10 Reverse Burpee
10 Deadlifts (155/105)
10 Weight Plate Sit Up

*Score = Time it takes to complete the workout

https://www.youtube.com/watch?v=rBLLfvmNIIsScoring: Not Scored

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A. "Popeye"

For Time:
200 Meter Double Dumbbell Farmers Carry
60/48 Calorie Bike
30 Single Dumbbell Box Step-Ups
60/48 Calorie Bike
30 Single Dumbbell Box Step-Ups
60/48 Calorie Bike
200 Meter Double Dumbbell Farmers Carry

Dumbbells: 50/35
Box: (24″/20″)

Split the work, except both athletes farmer carry together.Scoring: Not Scored

B. AFTER CLASS

EMOM 10 (Alternating) :
5 Strict Pull-Ups
5 Strict DipsScoring: Not Scored

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A. STRENGTH

Build to a Heavy Single : Strict Press

[10 Minute Cap]
*Score = Heaviest LoadScoring: Not Scored

B. "The Sweet Escape”

For Time:
15 Unbroken Clean & Jerks
1000m Run

12 Unbroken Clean & Jerks
1000m Run

9 Unbroken Clean & Jerks
1000m Run

[Every Break]:
5 Burpees

Barbell: (135/95)Scoring: Not Scored

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A. STRENGTH

Front Squat (4X8)
4 Sets : 8 Reps @ 65-70% (RPE 6-7)

[12 Minute Cap]

*Score = Heaviest LoadScoring: Not Scored

B. "Home Plate"

AMRAP 7:
1,000/800m Row or 800m Run or 2000/1600m Bike
12 Front Squats (155/105)
Max Burpees Over the Bar

AMRAP 7:
1,000/800m Row or 800m Run or 2000/1600m Bike
12 Front Squats (155/105)
Max Burpee to a Target

AMRAP 7:
1,000/800m Row or 800m Run or 2000/1600m Bike
12 Front Squats (155/105)
Max Burpee Pull-upsScoring: Not Scored

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