1) Take 15 min to work on gymnastic skills of choice.
2)Amrap 18
Run 800m
30 KBS 32/24 kg
10 Dumb bell cleans
Cool
RestWalk 200m / Stretch / Roll
2/2
2) AMRAP15
9 DeadLift 185/120#
12 HR PushUp
15 BoxJump 24″
Cool
RestWalk 200m / Stretch / Roll
2/3 WOD
1) StrictPullUp or add weight 5 x 6-10 reps; Rest as needed
2) ForTime
Run 600m
20 KBSnatch 24/16 kg
20 DU
20 BurpeeBoxOver
20 DU
20 KBSnatch 24/16 kg
Run 600m
Cool
RestWalk 200m
Roll / Stretch
1. a 5×3 bench b 4×10 lateral raise
2. Complete as many rounds as possible in 20 minutes of:
5 pull ups
10 push-ups
20 DU
*After every 3 rounds, run 400 meters
2. AMRAP 25
run 400M
15 wall balls 20/14
10 power cleans 95/65
10 bar facing burpees
1a.Deadlift 5×3
AMRAP 25
2. run 400M
15 wall balls 20/14
10 power cleans 95/65
10 bar facing burpees
Warm up/mobility = see board
3 Sets
8 TnG PowerClean unbroken
Run 400 m @90%
Rest 2 min
+
3 Sets
8 Thrusters tough unbroken
Row 400 m @90%
Rest 2 min
+
AMRAP5
5 HSPU
5 chin ups
15 lunges w/db
Amrap 18:
10 medball clean, 10 wallballs, 10 lunges w/medball,25 medball situps
1/23
Emom 8 3 squat clean
12-9-6 Squat clean, burpee bar MU
1/24
1. Take 15 min to work on gymnastic skill of choice
2.5×3 Back Squat
3.Amrap15 800M run, 50 hollow rocks
10 chest to bar
15 TTB
7 HSPU
3. tabata situps
Barbara
1. Bench 5×5 ( 1 more time)
2.20 minutes of:
1. Take 15 min to work on gymnastic skill of choice.
2. Three rounds of: 1 min at each station
KBS 53/35 pounds (Reps)
Box Jump, 20/24″ box (Reps)
Lunges (reps)
Row (Calories)
Brains: double burpee 2 squats, 2 pushups
In this workout you move from each of five stations after a minute.The clock does not stop between exercises. A one-minute break is allowed before next round. On call of “rotate”, the athletes must move to next station immediately, total score for total reps.
