Part A: Back Squat 3×1 (105%) Part B: AMRAP 15 1-2-3 RMU 3-6-9 STOH (115/85) 10-20-30 DU Score = total reps C: BMU or C2B, 95/65 M: Strict Banded, 75/55, 2:1 Singles
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Part A: Partner “Jerry” Splitting the work however needed. Completing all of one movement before moving onto the next. 1 Mile Run 2000m Row 1 Mile Run C: 1200m Run, 1500m Row, 1200m Run M: 800m Run, 1000m Row,...
21-18-15-12-9-6-3* Wall Ball (20/14) RKBS (1.5/1) *35 DU C: Same M: 1/.66, 50 SU
Part A: “JT” 21-15-9 HSPU Ring Dip Push Up C: 12-9-6-3 of same movements M: Dbl DB Press, Box Dips Part B: 3 Rounds (NFT) :15 Hollow Rocks 1 min Plank :15 Hollow Rocks Rest as needed between rounds...
AMRAP 5 3 Rounds of X (115/75) Max. Cal Row ~Rest 3 mins~ AMRAP 4 2 Rounds of X (135/95) Max. Cal Row ~Rest 3 mins~ AMRAP 3 1 Round of X (155/105) Max. Cal Row X = 12...
Part A: Back Squat 3×1 (102.5%) Part B: Run 400m 21 Burpee Run 400m 15 Burpee Run 400m 9 Burpee Circuit Fit Run 800m 20 Air Squat 27 Burpee Run 600m 20 Air Squat 21 Burpee Run...
Part A: Establish a new 1 RM Bench Press Part B: AMRAP 10 1 Power Snatch (135/95) 1 Pull Up 12 Straight Legged AbMat Sit Up 2 Power Snatch 2 Pull Up 12 Straight Legged AbMat Sit Up Continue...
Part A: AMRAP 10 Row 250m Max UB RKBS ~rest 3 mins~ Part B: AMRAP 10 Bike 20/15 Cals Max UB Dbl DB Push Press ~rest 3 mins~ Part C: AMRAP 10 70 DU Max...
Pride WOD 5 Rounds 6 Clean and Jerk (155/105) 26 Air Squat 15 Box Jump Over (24/20) 400m Run C: 135/95 M: 115/75, Step Over
EMOM 30 (5 Rounds) Min 1 – Max. Cal Bike Min 2 – 12 Burpee Min 3 – Max. Alt. DB Hang Snatch (45/35) Min 4 – 60 DU Min 5 – Max. Dbl. DB Box Step Up (45’s/35’s,...