“Intermittent Fasting”
[TEAMS OF 3]
On the Minute x 30:
8 Burpee Box Jumps
200′ Shuttle Sprint
Max Calorie Bike
* Switch After Full Rounds
* Each Teammate Does 10 Rounds
* Shuttle sprint is 4 x 50′ or 8 x 25′ based on space
* Score is total team calories
FX: 20/18
RX: 24/20; ECHO
Deadlift
On the 2:00 x 5 Sets:
2 Deadlifts > 85%
Same Weight Across
“Bell”
3 Rounds For Time:
21 Deadlifts
15 Pull-ups
9 Front Squats
FX: 135/95
RX: 155/105
RX+: 185/135
Time Cap: 15 Minutes
“Scene of The Crime”
25 – 20 -15 -10 – 5
DB Bench Press
Cal Bike
T2B
DU x2
Time Cap: 25 Minutes
FX: 35s/25s; 1.5 SU
RX: 50s/35s
RX+: 50s/35s; ECHO
Push Jerk
On the 2:00 x 5 Sets:
2 Push Jerks > 85%
From the Ground
Same Weight Across
“Boat Grace”
For Time:
1,000/900 Meter Row
10 Clean & Jerks
750/675 Meter Row
10 Clean & Jerks
500/450 Meter Row
10 Clean & Jerks
Time Cap: 15 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95
Kelly”
5 Rounds:
400m Run
30 Box Jumps 24/20″
30 Wall Balls
FX: 14/10; 20/18
RX: 20/14; 24/20
Time Cap: 30 Minutes
Front Squat
On the 2:00 x 5 Sets:
2 Front Squats > 88%
Same Weight Across
(we our increasing the suggested load and decreasing our rest interval from last week)
“Flying Somewhere?”
AMRAP 15:
7 DB Snatches (R)
7 DB Snatches (L)
12/9 Cal Bike
3 Rope Climbs (15′)
FX: 50/35; 2:1 RC
RX: 50/35
RX+: 70/50; ECHO
On the 3:00 x 5 Sets:
3 Deadlifts @ ~ 80 – 85%
Same Weight Across
“Tennis Elbow”
10 Rounds For Time:
200/180 Meter Row
15 Push-ups
10-1 Deadlifts
Time Cap: 18 Minutes
FX: 155/105
RX: 185/125
RX 225/155
“Carried Away” Partner WOD
AMRAP30
Partner 1
18/14 Calorie Bike
10 Pull-ups
Partner 2
400 Meter Farmers Carry
FX: 35s/25s; Burpee Pull up
RX: 50s/35s
RX+: 50s/35s; 5 BMU; ECHO
Time Cap: 30 Minutes
On the 3:00 x 5 Sets:
3 Push Jerks @ 78 -82%
Same Weight Across
“Might As Well Jump”
AMRAP 14:
7 Thrusters
7 Box Jumps
7 Power Snatches
7 Box Jumps
FX: 75/55; 20/18
RX: 95/65; 24/20
RX+: 115/85; 24/20
“Not so Awful Annie”
50-40-30-20-10
DUs
Sit-ups
*After each Round
5-4-3-2-1
Power Cleans
Time Cap: 15 Minutes
FX: 1.5 SU; 115/85
RX: As Written; 155/105
RX+: GHDs; 185/125