STRENGTH
Build to a Heavy Set of 5
*Score = Heaviest Load
“PARTNER REALLY PRESSED FOR TIME“
3 Rounds x AMRAP 4
400M Run (Each partner runs 200M twice)
20 Front Squat
Max Shoulder to OH
*Score: Total Shoulder to OH Reps
Fx: 95/65
P: 115/75
O: 135/95
“Unfortunate Events”
On the Minute x 30 [15 Rounds]:
Minute 1: Bike Calories
Minute 2: -2 Pull-Ups + 2 TTB + Max Shuttle Runs
*Score = Lowest Bike Calories + Lowest Shuttle Runs
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)
Strict Press
Build to a Heavy Set of 3
*Score = Heaviest Load
“Lynne’s Twin”
AMRAP 20:
200 meter run
Max Unbroken Push Jerks (135/95)
200 meter run
Max Unbroken Strict Pull-ups
HERO WOD: “McGhee”
AMRAP30
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)
PART 1: Back Squat
Build to a Heavy Set of 8
*Score = Heaviest Load
PART 2: “Supper Time”
AMRAP 20:
5/4 Calorie Bike
100 Meter Farmers Carry
10/8 Calorie Bike
100 Meter Farmers Carry
15/12 Calorie Bike
100 Meter Farmers Carry
…
Add 5/4 Calories Per Round
Dumbbells: (50’s/35’s) [22.5/15]
*Score = Total Rounds + Reps
For Time [30 Minute Cap]:
20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches
Directly Into…
30 Sit-ups, 1,000 Meter Run
30 Sit-ups, 800 Meter Run
30 Sit-ups, 600 Meter Run
30 Sit-ups, 400 Meter Run
30 Sit-ups, 200 Meter Run
Barbell: (115/85) [52/38]
FX: 75/55
STRENGTH: Deadlift
Build to a Heavy Single
*Score = Heaviest Load
METCON: “Ball Don’t Lie”
For Time [20 Minute Cap]:
150 Wall Balls (20/14)
Every 2 Minutes:
18/14 Calorie Row
“GEORGIE”
AMRAP in 21 minutes
Buy-in: 65 Sit-Ups
7 Burpees
11 Push-Ups
22 A. Kettlebell Swings 53/35
[TEAMS OF 2]
3 Rounds [36 Minutes Total]:
AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike Erg
AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike Erg
AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike Erg
Dumbbell: (70/50)
*Score = Total Calories on the Bike
