Push Jerk
On the 3:00 x 3 Sets:
2 Push Jerks
* Start First Working Set at 82% & Build To Heavy
“All Work, No Play”
4 Rounds For Time:
200 Meter Run
12 DB Push Jerks (50’s/35’s)
12 Pull-ups
Time Cap: 10 Minutes
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s, C2B
WITTMAN [HERO]
7 Rounds For Time:
15 Kettlebell Swings
15 Power Cleans
15 Box Jumps
Time Cap: 30 Minutes
RX: 95/65; 53/35; 24″/20″
RX+: 115/75; 53/35; 24″/20″
There’s an RX+ Version in Wodify
Front Squat
On the 3:00 x 3 Sets: 2 Front Squats*
* Start First Working Set at 82% & Build To Heavy
“Swifty”
AMRAP 8:
9-12-15-18…
Row Calories
Thrusters
* Add 3 Reps Each Round
FX: 75/55
RX: 95/65
“CHALK IT UP”
5 Rounds For Time:
15 Power Snatches
12/10 Cal Bike
3 Rope Climbs
12/10 Cal Bike
Time Cap: 25 Minutes
FX: 75/55; 6 Burpee Pull-up; 2:1 RC
RX: 75/55
RX+: 95/65; 2 Legless
WOODWORKING
[TEAMS OF 3]
AMRAP 21:
15/12 Calorie Row
9 Toes to Bar
6 Burpee Box Jumps *
Waterfall Style
* Next Partner Goes When Rower Opens Up
* Score Total Calories On Rower
FX: Leg Raises
RX: 24/20
RX+: 30/24
Deadlift
On the 3:00 x 3 Sets:
3 Deadlifts
* Start First Working Set at 80% & Build To Heavy
“DT” [HERO]
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Time Cap: 10 Minutes
RX: 155/105
RX+: Buy-in: 30/24 ECHO
“Mojo Dojo Casa House Cove Version”
5 Rounds For Time:
20 Push-ups
30 Sit-ups
400 Meter Run
10-8-6-4-2 BMU
Time Cap: 30 Minutes
FX: Burpee Pull-up
RX: As Written
RX+: 20 GHDs
Push Jerk
On the 3:00 x 3 Sets
3 Push Jerk
* Start First Working Set at 80% & Build To Heavy
AMRAP10
“Double Up”
60 DU (90 SU)
10-20-30… Wall Balls
FX: 14/10
RX: 20/14
RX+: 30/20
“ECHO FOUR SEASONS”
AMRAP 4:
400 Meter Run
21/15 Calorie Bike
Max Power Snatches
Rest 4 Minutes
AMRAP 4:
400 Meter Run
15/12 Calorie Bike
Max Power Snatches
Rest 4 Minutes
AMRAP 4:
400 Meter Run
12/10 Calorie Bike
Max Power Snatches
FX: Hang 45/35; 75/55; 95/65
RX: 75/55; 95/65; 115/85
RX+: 95/65; 115/85; 135/95
Front Squat
On the 3:00 x 3 Sets:
3 Front Squats
* Start First Working Set at 80% & Build To Heavy
“Microwave”
AMRAP 8:
7 Thrusters
7 Pull-ups
7 Burpees
RX: 75/55
RX+: 95/65; C2B