“Jack-O-Lantern” 3 Rounds For Time: 800 Meter Run 50 AbMat Sit-ups 300′ Farmers Carry Time Cap: 30 Minutes FX: 35s/25s RX: 50s/35s RX+: 50s/35s; 30 GHDs |
Push Press Every 2:00 3 x 85% 2 x 90% 1 x 90-95% Repeat for 2nd Wave “16 Candles” AMRAP 16: 1: 8 Burpee Pull-ups 2: 60 DUs (90 SUs) 3: 15/12 Calorie Bike 4: 5 HSPU SCORE: TOTAL REPS (PERFECT SCORE 352/340) FX: 90 SU, Box HSPU RX: As Written RX+: 15/12 ECHO |
Back Squat Every Two Minutes 5 reps @80% 4 reps @85% 3 reps @90 Repeat for a second wave. “Rahoi””[HERO] AMRAP 12: 12 Box Jumps (24″/20″) 6 Thrusters (95/65) 6 Bar-Facing Burpees |
“Back to the Bar” For Time: 60 Double Unders, 30 Deadlifts 60 Double Unders, 15 Hang Power Cleans 60 Double Unders, 30 Deadlifts 60 Double Unders, 15 Hang Power Cleans 60 Double Unders, 30 Deadlifts Barbell: (135/95) Max Bar Muscle Ups Time Cap: 18 Minutes FX:95/65, 90 Single under, pull ups RX: 115/85, C2B RX+: 135/95 |
Power Snatch Working sets 3 x 1 @ 85% 2 x 1 @ 90% Piggyback”” 18-15-12: Dumbbell Hang Snatches(R) Assault Bike Calories Dumbbell Hang Snatches (L) Assault Bike Calories Directly Into… 100′ Overhead Walking Dumbbell Lunge Time Cap: 18 Minutes FX: 25/35 RX: 35/50 RX+: 70/50, echo |
For a preview of the week check out the Cove Daily Wod here “Team Tosh Sprints” 3 Rounds For Time: P1: 200 Meter Run P2: 200 Meter Run P1: 400 Meter Run P2: 400 Meter Run P1: 600 Meter Run P2: 600 Meter Run |
For a preview of the week check out the Cove Daily Wod here Push Press Every Two Minutes 5 reps @80% 4 reps @85% 3 reps @90 “Keep It 100” For Time: 100 Shoulder to Overhead Every Break: 100 Meter Farmers Carry Time Cap: 15 Minute Cap *Score = Time it takes to complete the workout FX:95/65; 35/25 RX: 115/85; 50/35 RX+:135/95; 70/53 |
Mammogram Monday – READ MORE Partner Cindy (teams of two) Complete as many rounds as possible in 20 minutes of 5 Pull-ups 10 Push-up 15 Air Squats Alternate after each movement, one works, one rest, and post total rounds and reps. |
“ Team Dae Han [HERO] [TEAMS OF 2] 3 Rounds For Time: 800 Meter Team Run (45/35) 3 Rope Climbs (Each) 12 Thrusters (Each) Barbell: (135/95) * Time Cap: 30 Minutes * Run 800 together, splitting who is carrying weight as you’d like * Run with single (45/35) plate * Each athlete completes 3 rope climbs + 12 thrusters |
“ Back Squat Every Two Minutes 6 reps @70-75% 5 reps @75-80% 4 reps @80-85% Rest 2 minutes and repeat Pistol Pull 30-20-10 Pull Ups Pistols Time Cap: 12 min Fx: J-hook row RX: As Written |