For Time, Chipper
40 Min Cap
Run 6 Laps (indoor mod: 600 Meter Row, 1 mile bike)
25 OHS (95/65)
25 Strict Press
Row 1,000m/800m *
25 Front Squats (115/75)
25 Push Presses
Bike 2mile/1.5mile *
25 Back Squats (135/85)
25 Push Jerks
*May want to consider having some people do Bike before Rower
Power, EMOM
Min 1: 8 Vertical Jumps
Min 2: 7 Ball Slams
Min 3: 6-10 Plyo Push Up
Min 4: Rest
x2 more times
Every 2 Minutes for 5 Rounds (10 min)
2 DB Bench Presses (add 2 every round)
10 DB 1-ARM Bentover Rows (each side) (minus 2 each round)
Ladder, For Time
10-1 Wall Balls (30/20) (11’/10′)
1-10 Kip Swings
16 Min cap
Warm-Up, 3 RNFT
15 Banded Straight Arm Pulldowns
15 Russian KB Swings
Deadlift, 10×1, EMOM (80-100%)
Partner, 20min AMRAP
You go, I go fashion
Every Round Switch
1 Rope Climb
2 Semi Squat Cleans (185/125)
3 Box Jumps (30/24)
Power, EMOM
Min 1: Sprint from Fence to End of Pavement (end of the t-shirt building)
Min 2: Rest
Min 3: 6 Burpee Broad Jumps
Min 4: Rest
x3 more times
Time Under Tension, 12 Min
15s Farmers Hold (add 15 sec each round)
15s Wall Sits (add 15 sec)
15s Front Support (add 15s)
For Time, 12 min cap
21-15-9-3
Thrusters (95/65)
Plate Burpees
Snatch 70%, Every 90s
1 Snatch + 1 OHS (every round add 1 OHS)
8 rounds
24 Min Cap, 10RFT
35 Jump Ropes
10 KBS (70/50)
3 Man Makers (35s/20s)
Remembrance WOD: “Willy’s Parents”
24 Min AMRAP
400 Meter Run (Indoor Mod: .7 mile bike) (400 Meter Row)
15 Deadlifts, 225 lb/155
15 Wall Balls (20/14)
15 Calorie Row (12 Cal Bike)
15 HRPU