Back Squats, 60-70%
5×7, Rest 75 sec
12 Min Cap
“First Cut”
25 Min Cap, 4FT
400 Meter Run (2 laps) Indoor Mod: 400 M row/2 min Bike
3 Rope Climbs (FB 5, Legless 3)
7 Squat Snatches (70%)
Sprint, EMOM, 8rds
Min 1:1 Sprint Rig to Rig & Back
Min 2: 2 Sprints
Min 3: 3 Sprints
Continue for 8 minutes
*Once you cannot complete the # of sprints in the minute then it just becomes a continuous jog back and forth until the 8 minutes are up.
“Mary”, 20 min AMRAP
5 HSPU
10 Pistols (1 for 1)
15 Pull Ups
Power, EMOM
Min 1: 8 Each Side – Torso Slams (30/20)
Min 2: 12 Banded KBS (Eye Level)
Min 3: 5 BJ for Height
Min 4 Rest
Repeat 3 more times
“Split Triplet”
5 Minutes to complete
100 Jump Ropes
10 DB Hang Snatch (split optional) (60/40) 1 for 1
10 DB Hang Clean & Jerk (1 DB)
Rest with remaining time
Next round is 4 minutes and 80, 8, 8
Then 3 minutes and 60, 6, 6
2 Minutes 40, 4, 4
1 Min of 20, 2, 2
Bench Press
2×5, Close Grip
2×5, Reg Grip
2×5, Wide Grip
every 90 sec
“Ringer 1”
30-20-10 For Time
Bike Cals (21-14-7 ladies)
Kip Swings
8 Min Cap
3 min rest
“Ringer 2”
15-10-5, For Time
Burpees to Target
OHS (135/95)
8 min cap
For Time, 10 Min Cap
30 Clean and Jerks (135/95)
For Time, 10 Min Cap
30 Muscle Ups
MOD:
45 Chin Ups
45 Dips
For Time, 10 Min Cap
30 Snatches (135/95)
Remembrance WOD
35 Min AMRAP
12 Burpees
25 Slam Ball Over Shoulders (50/30)
03 Laps Holding a slamball
(indoor mod: Ride bike 1-mile holding slamball)
Joe Corvino – Grandfather of Nick Corvino