Snatch Balance: 5 x 2
Bench Press: Find 3RM
For time: Heavy Fran (15,9,3) of Thrusters (132 lbs / 95 lbs) and Weighted Pullups (25 lbs / 5kg) + 3 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats) + 1 round of Helen done backwards (21 KB swings at 24 / 16kg; 12 pullups, 400m run)
Barbell Thruster: 3, 3, 2, 2, 1, 1
KB Swing: 3 x 10 (go heavy)
Glute-Ham Bridge on a medicine ball or physio-ball: 3 x 8
Partner WOD (4 rounds for time):
Wheel-barrels x 40m (both people must do 40m)
Partner Carry (Fireman or Piggy back) x 40m (both people do 40m)
300m Backwards Run with elbows locked
30 Burpees (both people do 15)
15 Wall-ball Toss Over (one person throws MB at angle and other catches then repeats in other direction; there and back is one rep; ball MUST be thrown behind the line…line will be placed 6m apart)
Deadlift: your choice (heavy or for speed)...5 x 2
Reverse Lunge: 3 x 8 ea
Knees to Elbows: 3 x 8
AMRAP 25’ time cap:
Handstand Shoulder Tap x M:12/F:8 (one hand must touch same side shoulder; hands must be within 12” of the wall)...when done, run around cone before starting…
300m Run (continue inside for squat)
Squats (M: 80kg/ F:60kg) x 9
Burpee Pull-up x 12 (bar must be at least 6’ above standing reach)
Single Arm KB Swing x 12/side (M:24kg/F:16kg)
KB Swings (move up in weight if desired): 5 x 20s on; 1:00 rest between sets
Ring Pullups: 4x 8-10
MB Sit Ups (Ball to arches of feet): 4x 15
90 seconds at each exercise with 30 seconds rest. Score = cumulative total of three exercises
Rocket Jumps w/ MB (MB must touch ground at bottom and be above head at completion)
Lying to Stand (40 lbs / 25 lbs; back must start on ground, finish in fully upright standing position with DB at shoulder)
In-Place OH Lunge w/ Plate (25kg / 20 kg…each step counts as 1)
5’ Warmup Jog
Walking Stretch Series
For 25 minutes, in teams of 4 teams you run a relay where one person runs 300m carrying a medicine ball (5kg / 4kg) before ‘handing off’ to the next person. On every exchange, all four people on the entire team must complete 15 burpees before the outgoing person can leave for his turn with the medicine ball. Run very hard, you’ll have decent rest. Score = total laps of the building + number of burpees (if caught between laps).
WOD for time:
50 Walking Lunge Steps
40 Pushups
30 Kettlebell Swings (24/16)
20 Pullups
10 Tuck Jumps (knees must come up to hips)
Front Squat: 7x2 (on a 60s interval)
DB Push Press: 4 x 30 sec (25 lb / 40 lb)
Ab Mat Sit Ups: 4x 15
AMRAP in 20 min:
3 Muscle-ups (substitute 9 Pullups + 9 pushups)
9 KB High Pulls (24, 16)
12 KB Goblet Squats (24, 16)
15 Deload Pushups
Sparta: (for time: 100 super burpees, 100 v-ups, 100 pullups) time cap is 25’
Must finish 100 reps of one exercise before moving on to the next exercise
Equipment needed: pullup bar, yoga mat optional, timer
Super burpees: controlled pushups movement to the floor (no flopping onto the floor), raise self with a pushup movement- no pushing from the floor with thighs or ‘inch worming’ movement, jump with feet off the floor at the top, hands above the head at the top
V-ups: At top, palms have to hit above knees or hands all the way to the floor. Weight needs to be on the butt. Back needs to be off the floor. At the bottom, hands hit floor above the head. Legs straight the entire time.
Pullups: kipping allowed, any grip accepted. Chin above bar at top, elbows extended at the bottom
Suggested modification (for * performance): None. Done for rep count.
Resisted Walks: 5 x 30m w/ 20 Chinnies after each
3 laps of AL with 5 pushups, 10 squats and 15 jumping jacks between each one
5’ of static stretching
1 mile time trial (5 laps around AL + 100m)
As many rounds as possible in 8 minutes
80m Shuttle Run (40m out and back)
20 Squats
10 Burpees
5 Pullups
10 minutes to find Power Clean Max
Choice Squat: 5 x 3 (work on your weakness)
For time:
900m Run
7 Rocket Jumps
7 Pullups
7 Wall Ball (20 lb / 14 lb)
600m Run
14 Rocket Jumps
14 Pullups
14 Wall Ball (20 lb / 14 lb)
300m Run
21 Rocket Jumps
21 Pullups
21 Wall Ball (20 lb / 14 lb)
As a warmup work on double unders for 10’ with stretches at every 2 minutes
12 minutes to find a Deadlift Max
then outside for…
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups (body must be vertical, head must touch ground lightly)
10 One legged squats, alternating (hips must pass below parallel)
15 Pull-ups
