20min AMRAP
400m Run
15 GHD Sit Ups
15 Box Jump Overs 24/20"
400m Run
15 GHD Sit Ups
15 Box Jump Overs 24/20"
|
A) Ring Muscle Up Progressions B) 5 RFT 10 Clean and Jerk 60/40kg 3 RMU   A) Back Squats 5 Reps E90sec x 7sets inc load B) 15min AMRAP 25 Double Unders 20 Russian KBS 24/16kg 15 Wall Balls 9/6kg   ML17.4 16min AMRAP 9 Cal Row 21 Bar Facing Burpees 9 Thrusters 15 Cal Row 15 Bar Facing Burpees 15 Thrusters 21 Cal Row 9 Bar Facing Burpees 21 Thrusters   Partner up and share the load to complete as many rounds as possible in 20min. Alternating movements with your partner 21 Russian Twists 9/6kg 14 Pull Ups 9/6kg 7 Snatches 50/35kg   A) Front Squat 3 Reps EMOM x 10min B) 21 - 15 - 9 Reps for time Thrusters 40/30kg SDLHP 40/30kg *50 Double Unders before starting each round   Great 8's 8 RFT 8 Burpees 8 K2E 8 Spartan lunges 8 Sit Ups 8 Goblet Squats 24/16kg 8 Push Ups 8 KBS 24/16kg 8 Cals Air Bike   A) Skills 15min BMU/RMU B) Complete for time Run 1200m (3x400m) 12 Ring Muscle Ups Run 800m (2x400m) 8 Ring Muscle Ups Run 400m 4 Ring Muscle Ups Run 200m 2 Ring Muscle Ups *Scaling options BMU Ring Row/Dip 25min Cap   20min AMRAP 6 Deadlifts 50/35kg 6 Hang Power Cleans 50/35kg 6 Front Squats 50/35kg 6 S2O 50/35kg 6 Back Squats 50/35kg   Masters League WOD ML 17.3 Complete 3 Rounds For time Hero 18 HSPU 15 Hang Squat Clean Warrior 12 Wall Walks 15 Hang Squat Cleans Soldier 15 HR Push Ups 15 Hang Squat Cleans   Partner Up and Share the Load Complete for time 2km on Rower 100 OH Lunges 24/16kg KB 50 KBS 24/16kg 10 Rope Ascents 50 KBS 24/16kg 100 OH Lunges 24/16kg 2 Miles on Air Bike   Complete for time 800m Run 8 Strict Pull Ups 8 HSPU 600m Run 12 Strict Pull Ups 12 HSPU 400m Run 16 Strict Pull Ups 16 HSPU 200m Run 20 Strict Pull Ups 20 HSPU   A) Snatch Find your 1RM 17min B) 5 RFT 20 Wall Balls 9/6kg 10 Deadlifts 100/70kg   Complete for time Buy in 100 Double Unders 40 - 30 - 20 - 10 Burpees to 6" bar T2B Cash out 100 Double Unders 25min cap   A) Clean and Jerk Find your 1RM 15 min B) 10min AMRAP of 5 Clusters 50/35kg 10 Pull Ups  Courtesy of the Masters League ML 17.2 WOD Complete for time 60 Double Unders 20 Wall Balls 15 Deadlifts 90 Double Unders 20 Wall Balls 15 Deadlifts 120 Double Unders 20 Wall Balls 15 Deadlifts Choose your level Soldier/Warrior/Hero   20 min Partner AMRAP 100 DB Snatches 25/20/15 80 Burpees 60 Cals Rower 40 Cals Bike 20 BMU (C2B)  On a running clock, perform 5 x 5 minute rounds with a 1 min rest in between rounds. Start each round with 2min plank, then 200m Run, then remaining time Max Effort Rope Ascents *Each break in plank = 5 Burpees before you can do the 200m Run Record your total Rope Ascents  A) Back Squat 5 x 5 Reps 17 minutes B) Complete for time 40 DU 20 Full Snatches 40/25kg 20 FR Lunges 40/25kg 40 DU 15 Full Snatches 50/30kg 15 FR Lunges 50/30kg 40 DU 10 Full Snatches 60/35kg 10 FR Lunges 60/35kg 40 DU   A) Push Press E90sec 5 Reps x 7 Sets Increasing Load B) 7min AMRAP 1 Dip 1 Strict Pull Up 1 T2B 2 Dips 2 Strict Pull Ups 2 T2B 3 Dips 3 Strict Pull Ups 3 T2B 4 Dips 4 Strict Pull Ups 4 T2B 5 Dips 5 Strict Pull Ups 5 T2B ....etc   Hero WOD 'Ship' 9 RFT 7 Squat Cleans 83/55kg 8 Burpee Box Jumps 36/30"  Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.  Partner up and complete 4 RFT 4 Rope Ascents 8 S2O 60/40kg 16 Deadlifts 100/70kg 32 GHDs 64 Wall Balls 9/6kg   Hero WOD 'Moszer' 9 Rounds for time 300m Run 6 Air Squats 6 Pull Ups 6 Box Jumps 24/20" 6 Burpees 6 Sit Ups 6 Lunges 6 Russian KB swings 24/16kg In honor of Fargo police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds. Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.   Complete for time 25 Power Cleans 50/35kg 5 T2B 20 Power Cleans 60/40kg 10 T2B 15 Power Cleans 70/45kg 15 T2B 10 Power Cleans 80/50kg 20 T2B 5 Power Cleans 90/55kg 25 T2B   A) Bench Press E90sec Increasing Load 5 Reps x 7 Sets B) 3 RFT 400m Run 15 Thrusters 40/30kg 15 Bar facing Burpees   |