First…

3 attempts:

1 minute Handstand hold

Then…

AMRAP in 12 minutes:

20 Sit-ups

15 Box jumps (30/24)

10 Handstand push-ups

2 Rounds (not timed):

10 Kb SDHP

10 Goblet Squats

Then…

Work up to

1 Rep Max Squat Clean and Jerk

5 Rounds for time:

Run 400m

30 Box jumps (24/20)

30 Wall Ball Shots (20/14)

3 x 5 Hang Snatch

3 x 5 Hang Squat Snatch

Then…

5 minute Weighted Hang (15/10)

Then…

Burpees

(Number of burpees required depends on how long you can hang on.)

 

Complete 5 rounds for time:

50 Double unders

15 Overhead squats (95/65)

15 Toes to bar

Bring Sally Up:

30 Push ups in 3:20

Rest

Tabata Get-ups

Rest

Tabata Muscle-ups

Complete 5 rounds for time:

Run 400m

50 Squats

Complete 3 rounds for time:

2 minute Row for calories

2 minute Kb Swings (35/25)

2 minutes Med Ball Cleans (14/10)

1 min rest

Fun Stuff

1 WOD at 9 AM only.

Meet at the bottom of the seating area on the south side of the stage.

Be there.

Complete for time:

Row 500m

30 Med Ball Cleans (20/14)

60 Kb swings (35/25)

120 Squats

Run 800m

For time:

15-13-9-6-3

Pull-ups

Front squats (135/95)

with 30 Double Unders/round

Cash in:

3 x 3

Deadlift

Hang Clean

Push Press

Then…

“Grace”

30 Clean and Jerks for time (135/95)

 

 

 

 

 

Happy Birthday Kathy!

(Guess how old she is.)

Complete for time:

40 Box Jumps (24/20)

40 Jumping Pull-ups

40 Kb Swings (35/25)

40 Walking Lunges

40 Knees to Elbows

40 Push Press (45/35)

40 Back Extensions

40 Wall Ball Shots (20/14)

40 Burpees

40 Double Unders

400m Plate Carry (45/25)

ISO-Murph

For time:

Run 1 mile

100 second pull-up hold

200 second front plank

300 second wall sit

Run 1 mile

5 Rounds for time:

50m Sprint

5 Tire flips

50m Sprint

10 Db Walking lunges (30/20)

50 Double unders

3 Rounds for time:

Run 800m

20 Deadlifts (135/95)

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

AMRAP in 15 minutes:

Row 300m

15 Butt-slap burpees

20 Kb swings (35/25)

21-15-9

Squat Cleans (135/95)

Handstand Push ups

Every minute on the minute:

75 Running Singles

(That is jumping rope.)

Double Date with Skinny “Fran”

21-15-9

Thrusters (65/45)

Pull ups

-Repeat-

Four rounds for time:

400m Farmer Carry (30/20) or 400m Run

(Rounds #1 and #3 – Farmer Carry; Rounds #2 and #4 Run)

30 Plyo Wall Steps

 

3 rounds for time:

2 min. Row for max calories

2 min. Sit-ups for max reps

2 min. Slam balls (30/20) for max reps

1 min rest

 

2 Rounds for time:

Burpee Broad Jump 25m

Walking Lunges 25m

Burpee Broad Jump 25m

Bear crawl 25m

Run 400m

Split Jerk

3-3-3-3-3-3-3

Plank Tabata

AMRAP in 15 minutes:

20 Box Jumps (30/24)

5 Man makers (30/20)

30 Plate Shuffles

“Eva”

Five Rounds for time:

Run 800m

30 Kb Swings (70/50)

30 pull-ups

AMRAP in 20 minutes:

15 Get-ups

10 Power snatch (95/65)

150 singles

For Time:

10 Deadlifts (245/155)

Run 800m

20 Deadlifts (155/105)

Run 400m

30 Deadlifts (105/65)

Wall Run

40 Deadlifts (65/45)

3 Rounds for time:

Row 500m

1 minute Weighted high knee hang (30/20)

400m Plate carry (45/25)