Teams of 2 for time:
100/80 cal assault bike
50 syncro alt. DB snatch 50/35
100/80 cal assault bike
50 syncro DB push press 50/35
100/80 cal assault bike
50 syncro DB front squat 50/35
Teams:
M/M= 100 cal
M/F= 90 cal
F/F= 80 cal
**Split calories as needed. 1 DB for all movements**
300m row/run/ski
10m inch worm
10m Spiderman elbow/reach
10 air squats
10 PVC pass throughs
*get ready/warmed-up for your WOD *
Buy-in:
135 Air squats
Then, 4 rounds for time of:
-8 Bar muscle-ups
-20 Power cleans 115/85
-20 Front squats 115/85
Buy-out:
102 Sit-ups
The rep scheme signifies:
4 rounds for the day of the explosion
135 air squats for the number of deaths
8 bar muscle-ups for the month of the incident
20-20 reps for the year
8 Rounds with a partner of:
-4 Box jumps (each) 34/28, switch every rep
-18 Deadlifts 245/170 / hang hold*
-7 Synchronized bar facing burpees
-36 Wall Ball Shots 20/14, (switch every 6 reps)
*While one athlete performs the deadlift, the other athletes will hang from the pull-up bar. Switch as necessary.
4 Rounds of:
-15 dumbbell thrusters (2×40/20 lb)
-50 meter dumbbell overhead walking lunges (2×40/20 lb)
24 Box Jump Overs 24/20
21 Wall Balls 20/14
18 Overhead Squats 135/95
21 Box Jump Overs 24/20
18 Wall Balls 20/14
15 Overhead Squats 135/95
18 Box Jump Overs 24/20
15 Wall Balls 20/14
12 Overhead Squats 135/95
*15 min time cap*
-120′ Single DB Overhead Lunge 50/35
-10 Hang Squat Cleans 135/95
-80’ Single DB Overhead 50/35
Lunge
-8 Hang Squat Cleans 185/125
-80′ Single DB Overhead Lunge 50/35
-6 Hang Squat Cleans 225/155
-80′ Single DB Overhead Lunge 50/35
-4 Hang Squat Cleans 255/175
-40′ Single DB overhead Lunge 50/35
-2 Hang Squat Clean 285/195
*16 min time cap*
**First cap at 8:00/Tie break. Must finish the 8 squat clean prior to the 8:00 mark**
-15 Calorie Row
-30 DB Snatch 70/50 (DB must switch hands every 5 reps)
-30 HSPU
*15 min time cap*
400m row
2 rounds of:
-10 PVC pass throughs
-PVC shoulder stretches
-10 ring rows/ kipping swings
-5 push-ups
2:00 EMOM
Add weight each set
2 PARTS:
1. 10 min AMRAP of:
-10 pull-us
-10 push-ups
*rest 3 mins*
2. For time ( 10 min cap)
RX/Scaled
-50 GHD sit-ups/ Abmat
-50 Abmat sit-ups/ Knee raises
-50 Toes 2 bar/ Supine toes 2 bar
suhttps://www.youtube.com/watch?v=AckyjE7USU8pine
*Add a second for each rep not finished*
2 rounds of:
-10 cal assault bike (moderate pace)
-couch stretch (each side)
-pigeon stretch (each side)
-10-1 of: Ball slams
-1-10 of: Down-ups
-:30 sec plank hold after each set
RX+= weighted plank
*12 min time cap*
example; 10 ball slams, 1 down-up, :30 plank
9 ball slams, 2 down-ups, :30 plank
3:00 EMOM for 10 rounds, complete:
-15/12 cal assault bike
-5 D-ball over shoulder 90/60
Work for your rest
*Skip a round if you cannot finish the prior within the 3:00*
Each round is scored for time
300m run
10m spiderman elbow/ reach
10 yogi push-ups
10 supermans
2 rounds of:
*Empty BB, then add weight*
10 deadlifts
10 muscle cleans
10 push press
10 back squats
3 rounds of:
-21 deadlift 95/65
-15 hang power cleans 95/65
-9 thrusters 95/65
RX+=135/95
2:00 EMOM
Light to moderate weight. Add 5-10lbs from last week if possible.
Perform all set at same weight.
300m run
2 rounds of:
-20m bear crawl
-20m karaoke
-10 PVC pass throughs
-8-10 air squats/ front squats 45/35
-8-10 strict press/ push jerk 45/35
1:00 EMOM
*Start light, add weight each set*
For time:
-100/80 cal row
-1,000 m run
Run immedately after the row
Coach’s Choice
AMRAP 40 mins – Teams of 2:
60 Cal Assault Bike
50 Hand Release Push-ups
40 Russian Twists with 25/15 plate (L/R=1)
30 Sumo Deadlift High-pulls 95/65
20 Chest-to bar Pull-ups
10 D-ball over shoulder
800m run (200m relay)
Split work evenly, 1 partner works at a time.
