Back Squat
17 Minutes Back Squat
Max Repetitions of Back Squats @ 85%
* To Technical Failure
* Add 10#
“Rush Hour 3”
1 Mile Run
50/40 Calorie Row
30 Burpee Box Jump Overs
FX: 1K Run; 20/18
RX: 24/20
RX+: 30/24
“Krabby Patty”
For Time:
40/32 Calorie Bike
40 Dumbbell Hang Snatches
40 AbMat Sit-ups
40 Dumbbell Step Back Lunges
40 AbMat Sit-ups
40 Dumbbell Hang Snatches
40/32 Calorie Bike
* 40 DUs Between Each Movement
Time Cap 22:00
FX: 35/25; 60 SU
RX: 50/35
RX+: 70/50; GHDs
Deadlift
15 Minutes Deadlift
Max Repetitions of Deadlifts @ 85%
* To Technical Failure
* Add 10#
“Silent But Deadly”
AMRAP 15:
3 Deadlifts
6 Push-ups
9 Air Squats
FX: 185/125
RX: 225/155
“Silent But Deadly RX+”
AMRAP 15:
6 Deadlifts
12 Handstand Push-ups
18 Pistols
RX+: 275/185;
Cement Mixer (Time)
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
*Score is slowest round
400 m Run: 500/400 m Row or Skierg 1000 m Bikerg or 24/20 Cal Bike
Cement Mixer RX+ Version
On the 3:00 x 7 Rounds:
400 Meter Run
9 Toes to Bar
3 Bar Muscle-ups
Score: Slowest Round
STRICT PRESS
12 Minutes Strict Press
Max Repetitions of Strict Press @ 85%
* To Technical Failure
* Add 5# From Last Attempt
“Holy Smokes”
10-8-6-4-2:
Dumbbell Thrusters
250/225 Row
Devils Press
250/225 Row
FX: 35s/25s
RX: 50s/25s
Back Squat
17 Minutes Back Squat
Max Repetitions of Back Squats @ 80%
* To Technical Failure
* Add 10# From Last Attempt
“Lights Out”
75 Hang Power Snatches
Every 2 Minutes [Starting at 0:00]:
15 Thrusters
Time Cap: 15 Minutes
FX: 45/35
RX: 75/55
Back Squat
17 Minutes Back Squat
Max Repetitions of Back Squats @ 80%
* To Technical Failure
* Add 10# From Last Attempt
“Lights Out”
75 Hang Power Snatches
Every 2 Minutes [Starting at 0:00]:
15 Thrusters
Time Cap: 15 Minutes
FX: 45/35
RX: 75/55
“Dubstep”
3 Rounds:
80 Dus (120 SU)
800 Meter Run
3 Rope Climbs (15′)
Time Cap: 25 Minutes
FX: 120 SU
RX: As written
RX+: Legless
DEADLIFT
15 Minutes Deadlift
Max Repetitions of Deadlifts @ 80%
* To Technical Failure
* Add 10# From Last Attempt
“Pick-Me-Up”
Buy-In: 1,500/1350 Meter Row
60 Burpee Box Box Jump Overs
30 Deadlifts
* Partition Box & Deadlift However
Time Cap: 15 Minutes
FX: 185/125
RX: 225/155
RX+: 275/185
Barbara
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*