Month: January 2017

Tabata Burpee Wall Ball Shot Push Jerk 2-2-2-2-2 starting at 70% of 1rm AMRAP 17 minutes 40 Burpees 30 Snatch 75/45 30 Burpees 30 Snatch 135/75 20 Burpees 30 Snatch 165/100 10 Burpees Snatch as many reps as possible in the REMAINING TIME 210/120 *either power or full snatch

Back Squat 2-2-2-2-2 *work up to 2 rep max back squat Death by Thruster Rx: 115/85 *18 minute cap* 1 Thruster the first min, 2 the second, 3 the third minute, and so on… *50 burpee penalty if you do not make it passed the 10th minute

500 Meter row for time EMOM 12 mins 1-2 Bar or Ring muscle ups on one minute, and 1-2 rope climbs on the other minute “Fight Gone Bad!” Three rounds of 1 minute at each movement: Wall-ball, 20/14pound ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″” box (Reps) Push-press,…

Weighted Pull Up 2-2-2-2-2 Strict Press 3-3-3-3-3 Starting at 70% of your 1 rep max strict press AMRAP 8 mins 3-6-9-12-… Burpee pull ups 100 meter run after every round

EMOM 8 Mins Max effort hand stand hold or walk over floor, odd minute: 30 second goblet squat hold at the bottom of your squat EMOM 10 Mins 2 paused back squat at 65% of your 1 rep max back squat 21-15-9 TIME CAP: 12 MINS Power Snatch 65/95 Lateral Burpee over bar Front Squats

EMOM 10 Mins 1 Hang Squat Snatch plus 1 Full Snatch from the ground at 60%-65% of your best snatch. AMRAP 20 Mins 5 Deadlifts 275/175 rx 10 chest to bar pull ups RX 45 double unders

Strong effort 800 meter run EMOM 10 Mins 1 power clean plus 1 push jerk recommended load is 70% of your 1 rep max push jerk or 60% of your 1 rm split jerk, add weight AMRAP 7 Mins 5 Power Clean and jerks 135/95 10 toes to bar 15 Push ups

Tabata Over head squats with bare barbell 45/35 Back Squat 5-5-5-5-5 Work to a strong five rep effort for the day, starting at roughly 65% of your 1 rm BS AMRAP 8 Mins 3,6,9,.. Power Snatch 115/85 Rx 15 BOX JUMP Overs AFTER EVERY ROUND

With a 10 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken Double Unders. EMOM 9 mins 1 rope climb plus 5 toes to bar all one the same minute For time: “Boot Camp” Time Cap: 17 mins 800m run 20 burpees 600m run 15 burpees 400m…

Seated box jumps warm up and go for the max for the day Push press 3-3-3-3-3 Start at around 70% of your 1 rm, and work up to a heavy triple for the day. WOD: “2008 CF games final event” For time: 30 SQUAT clean and Jerks 155/100 lb TIME CAP: 15 Mins