“Cement Mixer” 7 min AMRAP WBS (20/14, 10/9) EMOM (including 0) 7 Deadlifts (245/165)
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3 rounds for time: 20 Dbl KB S2OH 30m DBKB FR Lunge 20 KB Push ups
For time: 1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Bar-facing Burpees CAP–10 min
A: Double Under Technique Drills B: Crossover Technique Drills C: “Karen” 150 Wall Ball Shots for Time ( 8 min cap)
For Time: 400m run 30 pull ups 30 Power snatch (95/65) 800m run 20 pull ups 20 power snatch 1200m run 10 pull ups 10 power snatch
“Helen” 3RFT 400m run 21 AKBS 12 Pull ups THEN Rest time of WOD THEN Repeat “Helen”
1600-1200-800-400m Row* *After each row: 30 AbMat Sit Up 12 Dbl DB Box Step Up (45’s/35’s, 20”) C: 35’s/25’s M: 25’s/15’s
12 C2B Pull Up 9 Burpee 6 Hang Power Clean (165/115) 3 Push Jerk 400m Run ~Rest 2 mins~ 12 Burpee 9 Hang Power Clean 6 Push Jerk 3 C2B Pull Up 400m Run ~Rest 2 mins~ 12 Hang Power Clean 9 Push Jerk...
Part A: Every :90, for 8 Rounds 1 Power Snatch 75-80% Part B: AMRAP 13 DU* 10 Deficit HR Push Up (2”) 10 RKBS (1.5/1) :30 Plank (compile) *Start w 10 DU, adding 10 more each round C: HR Push Up M: Start...
Team “Filthy 50’ish” With a partner. Splitting the work evenly. One works while the other rests. 50 Power Clean (155/105) 50 Pull Up 50 RKBS (1.5/1) 50 Sgl. KB Alt In-Place Lunge (1.5/1) 50 TTB 50 Push Press (95/65) 50 Alt. KB Snatch (from...
Part A: “Intervals-ish” 2 Rounds 21 Box Jump Over (24/20) 15 Cal Row 9 Burpee Box Jump Over ~Rest 4 mins~ 2 Rounds 9 Burpee Box Jump Over 15 Cal Row 21 Box Jump Over Our gym version of the 2023 Games Event 8!...