Edward Blanch

STRENGTH

Take 15 Minutes to find a heavy power snatch

“REPTAR”

PARTNER WOD
AMRAP 20:
90/70 Calorie Row
60 Toes to Bar
30 Power Snatches (135/95)
*Score = Rounds + Reps

FX 95/65
RX 135/95
FX+ 155/105

“HOLD ‘EM”

AMRAP 25
50 AbMat Sit-ups
40 Box Step Ups (unweighted)
30 Front Rack Reverse Lunges
20 Push Press
200 Meter Farmers Carry
*Score = Rounds + Reps

RX 75/55 BB, 53/35

FX 55/35, 35/26

“855”

For Time:
800 Meter Run
55  Deadlifts
800 Meter Run
55 Push Press
800 Meter Run
55  Power Cleans
800 Meter Run

Fx: 95/65

Rx:  135/95, 25 HSPU

Rx+: 155/105, 35 HSPU

PART 1: STRICT PRESS

5 Sets of 2
*Score = Highest weight

PART 2: “TENFOLD”

AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
…
Add 1 Thruster Each Round 

Fx: 75/55
P/O: 95/65

“CINDY”

AMRAP20

5 Pull Ups

10 Push Ups

15 Air Squats

PART 1: OVERHEAD SQUAT

5 Sets of 3

*Score = Lowest weight used for a working set

PART 2: “NANCY”

5 Rounds For Time:
400 Meter Run
15 Overhead Squats

*Score = Time it takes to complete the workout

RX 95/65

FX 65/45 or 95/65 Front Squat

“ARE WE THERE YET?”

[TEAMS OF 3]

AMRAP 30:
Max Calorie Row

Switch After Next Partner Completes:
15 Box Jumps (24″/20)
15 Russian Kettlebell swings (50/35)

* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates upon completion of the 15th KB Swing

*Score = Total Calories on the Rower

“SHIP SHOW”

For Time:
100/80 Calorie Row
80 Single Snatches (50’s/35’s)
60 Single Dumbbell Box Step Ups (24″/20″)
40 x 10-Meter Shuttle Runs
200 Meter Double Dumbbell Farmers Carry

*Score = Time it takes to complete the workout

WARM UP:

Take 12 minutes to find a heavy power clean for today’s workout.

AMRAP 30:
“Extra Angie”
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats

*Every 3:00 3 Power Cleans”
*Score = Total Rounds + Reps

FX: 115/65

RX: 155/105

RX+:  185/125

“RESET BUTTON”

5 Rounds For Time
400 Meter Run
30 Double Unders
[Rest 1:00]
500/400 Meter Row
30 Double Unders
[Rest 1:00]
Time Cap: 40 Minutes
*Score = Time it takes to complete the workout

FX: 45 singles, scale distance as necessary