RED (RX):
As far as possible in 12 minutes:
1 Strict HSPU
2 OH Barbell Lunges (95/65 lb.)
2 Strict HSPU
4 OH Barbell Lunge
and so on …
WHITE:
As far as possible in 12 min.
1 Strict HSPU
2 OH Barbell Lunges (65/45 lb.)
2 Strict HSPU
4 OH Barbell Lunges
and so on …
BLUE:
As far as possible in 12 min.
1 Pike Push-up
2 OH Plate Lunges
2 Pike Push-ups
4 OH Plate Lunges
and so on …
RED (RX+):
Heavy 4-rep weighted Pull-up
Then,
AMRAP in 15 Minutes:
6 Front-Rack Lunges (185/125 lb.)
8 Weighted Pull-ups (50/35 lb.)
WHITE (RX):
Heavy 4-rep weighted Pull-up
Then,
AMRAP in 15 Minutes:
6 Front-Rack Lunges (155/115 lb.)
8 Weighted Pull-ups (40/25 lb.)
AMRAP 15 min.
BLUE:
4 reps Strict Ring Pull-ups or Negatives
Then,
AMRAP in 15 Minutes:
6 Front-Rack DB Lunges
8 Strict Ring Pull-ups
RED (RX+):
For Time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95 lb.)
HSPU
Inverted Row
WHITE (RX):
For Time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (115/75 lb.)
HSPU
Inverted Rows
BLUE:
For Time:
10-9-8-7-6-5-4-3-2-1
Power Cleans
Pike Push-ups
Ring Rows
RED (RX):
4 Rounds for Reps:
1 min. Row (cal.)
1 min. MB OH Sit-ups (20/14 lb.)
1 min. Alt. DB Rows in Plank (50/35 lb.)
1 min. Rest
WHITE:
4 Rounds for Reps:
1 min. Row (cal.)
1 min. MB OH Sit-ups (20/14 lb.)
1 min. Alt. DB Rows in Plank (35/25 lb.)
1 min. Rest
BLUE:
4 Rounds for Reps:
1 min. Row (cal.)
1 min. MB Sit-ups
1 min. Alt. DB Rows in Plank
1 min. Rest
RED (RX):
For Time:
21-15-9
Ring Push-ups
Alt. Pistols
Parallette Lateral Jumps (double reps)
BLUE:
For Time:
21-15-9
Push-ups
Alt. Pistols (Backward Lunge)
Parallette Lateral Hops (double reps)
STRENGTH:
Squat Snatch
1-1-1-1-1
METCON:
For Time:
100 Wall Balls (20/14 lb.)
Every time you rest, perform 5 Burpees.
RED (RX+):
For Total Time:
1-k Run
3 Rounds:
20 Hip Extensions
15 Shoulder-to-Overhead (135/95 lb.)
800-m Run
3 Rounds:
20 GHD Sit-ups
15 Shoulder-to-Overhead (135/95 lb.)
400-m Run
WHITE (RX):
For Total Time:
1-k Run
3 Rounds:
15 Good Mornings (95/65 lb.)
15 Shoulder-to-Overhead (95/65 lb.)
800-m Run
3 Rounds:
20 V-Ups
15 Shoulder-to-Overhead (95/65 lb.)
400-m Run
BLUE:
For Total Time:
800-m Run
3 Rounds:
15 Good Mornings
10 Shoulder-to-Overhead
600-m Run
3 Rounds:
15 V-ups
10 Shoulder-to-Overhead
400-m Run
**This is a Partner WOD with 4 rounds of 8-minute windows, in which the pairs accumulate as many calories (machines) or reps (barbell) as possible, switching as necessary with no minimum work requirement before switching.
AMRAP in 8 minutes:
Row for Calories
1:00 REST
AMRAP in 8 minutes:
Power Snatches for reps (115/75 lb.)
**Barbell cannot touch the ground when switching
1:00 REST
AMRAP in 8 minutes:
Assault Bike for Calories
1:00 REST
AMRAP in 8 minutes:
Squat Cleans for reps (115/75 lb.)
**Barbell cannot touch the ground when switching.
RED (RX+):
20 Minute AMRAP:
50 Double-unders
100-m One-Arm OH DB Carry R (70/45 lb.)
50 Double-unders
100-m One-Arm OH DB Carry L
50 Double-unders
200-m Front-Rack DB Carry (double arm)
WHITE (RX):
20 Minute AMRAP:
50 Double-unders
100-m One-Arm OH DB Carry R (50/35 lb.)
50 Double-unders
100-m One-Arm OH DB Carry L
50 Double-unders
200-m Front-Rack DB Carry (double arm)
BLUE:
20 Minute AMRAP:
75 Single-unders
100-m One-Arm OH DB Carry R
75 Single-unders
100-m One-Arm OH DB Carry L
75 Single-unders
200-m Front-Rack DB Carry (double arm)
**Scale Load as needed
**Each 100m will count as 1 Rep
RED (RX+):
For Time:
9 KB Snatches (32/24 kg.) each side
15 Chest-to-Bar Pull-ups
21 Burpees
15 KB Snatches
21 Chest-to-Bar Pull-ups
27 Burpees
21 KB Snatches
27 Chest-to-Bar Pull-ups
36 Burpees
WHITE (RX):
For Time:
18 KB Swings (32/24 kg.)
15 Chest-to-Bar Pull-ups
21 Burpees
30 KB Swings
21 Chest-to-Bar Pull-ups
27 Burpees
42 KB Swings
27 Chest-to-Bar Pull-ups
36 Burpees
BLUE:
3 Rounds for Time:
18 KB Russian Swings
15 Jumping Chest-to-Bar Pull-ups
21 Burpees
