A) Back Squats
Build to a heavy 5 rep set
B) For Time:
100 Thrusters (35/25)
EMOM do 3 Burpees
Build to a heavy 5 rep set
B) For Time:
100 Thrusters (35/25)
EMOM do 3 Burpees
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On a running clock Complete For Time: 400m Run, then 21-15-9 Reps Power Cleans 60/40 Box Jump Overs 24/20 Rest 2 mins, then complete: 400m Run, then 21-15-9 Reps Deadlifts 100/70 T2B   ML18.3 8 min AMRAP 5 RMU* 10 Snatches* *Scaling as per ML specs Hero = RMU & 50/35 Warrior = Ring Pull Ups & 40/30 Soldier = Ring Rows & 35/25   For Time: 150 Double Unders Then 6 Rounds 15 Wall Balls 9/6 10 Sit Ups 5 Front Squats 60/40 100 Double Unders Then 3 Rounds 15 Wall Balls 9/6 10 Sit Ups 5 Front Squats 60/40 50 Double Unders 30 min Cap    Complete For Time With a Partner Buy in: 1000m Run Then 20 Rounds 10 Thrusters 35/25 10 Pull Ups (Share however you want) Cash Out: 1000m Run  A) Front Squats 3 Reps (Increasing Load) E90sec x 7 Sets B) EMOM X 14 1st min = 15/12 Cals Rower 2nd min = 40 DU   7 R.F.T 5 C2B Pull-Ups 10 DB Hang Clean & Jerk 22.5/15kg (5/arm) 15 Burpees to bar   Chipper For Time:
50 Air Squats 200m Run 40 Russian Twist 9/6 200m Run 30 Wall Balls 9/6 200m Run 20 Deadlifts 100/70 200m Run 10 Wall Bridges 200m Run 20 Deadlifts 100/70 200m Run 30 Wall Balls 9/6 200m Run 40 Russian Twist 9/6 200m Run 50 Air Squats *30 min Cap A) Wall Walks 3 Reps E90sec x 5 Rounds B) 12 Min AMRAP 1 Snatch 70/47.5kg 3 Strict HSPU 5 Burpee Box Jump Overs 24/20"   EMOM X 30 1st min = Back Squats (BW on Bar) 2nd min = Strict Chin Ups 3rd min = Sit Ups Score is your lowest reps per round.   "Third Wheel WOD" V1.4 Working in teams of 3 complete as many Rounds and Calories as possible 30 min AMRAP 4 Deadlifts 80/55 8 GHD Sit Ups 12 Box Jump Overs 24/20 * 2 Athletes are working thru the AMRAP *One person works at a time *Alternate movements with your partner * Resting athletes are responsible for 20/15 calories on Air Bike   For Time: 20-18-16-14-12-10-8-6-4-2 Reps OH Alt Lunges 10-9-8-7-6-5-4-3-2-1 Reps Ring Push Ups 1-1-1-1-1-1-1-1-1-1 Reps Rope Ascent   A) Deadlift 7 x 5 Sets Increase Load B) Chipper For Time 100 Double Unders 80 Russian Twists with Plate 15/10kg 60 G2O with Plate 15/10kg 40 T2B 20 Burpee To Plate   A) Front Squats 5 x 3 Reps Work sets B) 3 Sprint Rounds For Time: 400m Run 30 Russian KB Swings 24/16kg 20 Wall Balls 9/6 *Rest 2 mins between 1st and 2nd Rounds *Record your time at the end of 3rd Round   HSPU Progressions E2MO1M X 5 4 X Wall Walks 13min AMRAP 3 Strict HSPU 3 Power Clean 82.5/55kg 25 Sit-Ups   Masters League WOD 18.1 EMOM X12 1st min = Max Cals Rower 2nd min = Max Pull Ups 3rd min = Max Double Unders 4th min = Max Alt DB Snatches 22.5/15kg Score = Total Reps   25 min Partner AMRAP alternating Partner A) Completes 1 Round of: 10 T2B 15 Push Ups 30 DU Partner B) Rows for max Cals Record Total Rounds and Cals  Working In Pairs, YGIG Complete for time: 40 Squat Snatches 40/30kg 60 Box Jump Overs 24/20" 50 Squat Cleans 70/45kg 50 Box Jump Overs 24/20" 60 Deadlifts 100/79kg 40 Box Jump Overs 24/20"   Tabata Super Set Style WOD Super set two movements together and alternate 8 rounds x 20 sec work and 10 sec rest of each couplet 1- Pull-Ups & Push-Ups 2- T2B & Russian Twists 15/10kg 3- Bent Rows & S20 50/35kg GHD Sit-Ups & GHD Back Extensions Rest 30 sec between Tabatas Scoring = Lowest round in first Super Set   Complete for time 30 Back Squats 60/40kg 20 Sit-Ups 400m Run 20 Back Squats 80/55 20 Sit-Ups 400m Run 10 Back Squats 100/70 20 Sit-Ups 400m Run 5 Back Squats 120/80 20 Sit-Ups 400m Run   Re-test Strict Press 1-RM 10 mins For time: 12-9-6-3-6-9-12 Reps HSPU Power Cleans 60/40 C2b Pull ups   20 min AMRAP * 6 Pistol Squats 5 Deadlifts 100/70kg 18 Double Unders *Buy in: 47 Burpees   Partner Card Game - Share the Load/Reps 30 mins for Max Reps/Cards Club Cards = G2O 50/35 Spade Cards = G2O 50/35 Hearts Cards = Push Ups x 2 Diamond Cards = Push Ups x 2 Royal = 10 Strict Chins or Pull Ups Jokers = 50 Cals Rower * Ace = 11 Reps * Run 100m together to collect next card * Score = Total Cards / Total Reps   EMOM X 21 1st Min = 5 Back Squats 2nd Min = GHD Sit-Ups 3rd Min = Air Bike (Choose your Cals) (You choose your own weight/reps)   |
