Overhead Squat
18-20 min to Establish 1RM
“Kriss Kross”
BUY IN:
250 Crossover
AMRAP 10:
10-20-30….
Alt DB Snatches
Overhead Squats
FX: 35/25; 65/45,375 singles
RX: 50/35; 75/55
RX+: 70/50; 95/65, Crossover
“Full Body Day”
4 Rounds
10/8 Cal Bike
40ft Handstand Walk
10 Pistols
4 Bar MU
Time Cap: 18 min
Fx: 4 Wall Walks; 2:1 Air Squats, Burpee Pull-up
RX: As Written
RX+: RMU; ECHO
TEAM EMILY
[TEAMS OF 2]
10 Rounds For Time:
30 Double Unders
15 Pull-ups
30 Air Squats
100 Meter Sprint
*Switch After Full Rounds (5 Each)
Time Cap: 35 Minutes
FX: Ring Rows; 45 SU
RX: AS Written
RX+: C2B
Squat Clean
On the 2:00 x 5 Sets:
2 Squat Cleans > 85%
* Same Weight Across
“Open Workout 13.4”
AMRAP 7:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar …
Add 3 Reps Every Round
FX: 95/65; Leg Raises
RX: 115/85
RX+: 135/95
OVERHANG
AMRAP 20:
30/24 Calorie Row
20 Box Jump Overs
10 Dumbbell Hang Snatch (R)
10 Dumbbell Hang Snatch (L)
FX: 35/25; 20/18
RX: 50/35; 24/20
RX+: 70/50; 24/20
Bench Press
On the 2:00 x 5 Sets:
2 Bench Press > 85%
* Same Weight Across
Down for the Count
For Time:
21-15-9 Thrusters
4-3-2 Rope Climbs (15′)
Time Cap: 8 Minutes
FX: 45/35
RX: 75/55
RX+: 95/65
“Country Roads”
AMRAP 10:
1,600 Meter Run
Max Calorie Bike
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Bike
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max Calorie Bike
RX: As Written
RX+: ECHO
Strength
Overhead Squat
On the 2:00 x 5 Sets:
2 Overhead Squats > 85%
* Same Weight Across
“Overachiever”
For Time:
30 Deadlifts
15 Lateral Barbell Burpees
20 Overhead Squats
15 Lateral Barbell Burpees
10 Power Snatches
15 Lateral Barbell Burpees
Time Cap: 10 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
“NATE & CHAD” as Partner WOD
AMRAP30
Partner #1
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Partner #2.
Box Step-ups @ 20″
Time Cap: 30 minutes
FX: 35/26; Strict Pull ups
RX: 53/35; BMU
RX+: 70/53; RMU
Clean
On the 2:30 x 5 Sets:
3 Squat Cleans @ 80 – 85%
* Same Weight Across
“Second Wind”
30 Hang Power Cleans
20 Bar-Facing Burpees
1,000 Meter Run
Time Cap: 10 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95