“Jerry”
For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run
Time Cap: 30 Minutes
FX: 1000 Run / 1250 Row
RX: 8:00<Mile; 2:00-2:30<500M
Push Jerk
3 Rep Max > 85-90 % 1RM
Every 2 Min x 7 Rounds
“Graceland”
5 Rounds x AMRAP 3:
5 Clean & Jerks
10 Toes to Bar
15 Box Jumps
Rest 1 Minutes
FX: 95/65; Leg Raises; 20/18
RX: 135/95; 24/20
RX+: 155/105; 24/20
“When I Dip, You Dip, We Dip”
For Time:
135 Calorie Row
90 Overhead Squats
45 Ring Dips
Partition As Needed
Time Cap: 20 Minutes
FX: 75/55; HR Push Ups
RX: 95/65
RX+: 115/85; Strict
Front Squat
5 Rep Max > 80-85 % 1RM
“Front Seat”
For Time:
20 Front Squats
20 Bar-Facing Burpees
20 Push Press
20 Bar-Facing Burpees
20 Thrusters
Time Cap: 15 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
Snatch
Every 2 Minutes for 14 Min
3 Rep Max
“Third Eye Blind”
4 Rounds For Time:
30 Dumbbell Snatches
20/15 Calorie Bike
10 Box Jumps
FX: 35/25; 20/18
RX:50/35; 24/20
RX+: 50/35; 30/24; ECHO
| “Hildy” Hero WOD – Partner Version 5 Rounds 60 Cal Row 30 Thrusters 20 Pull-ups 30 Wall Balls *One Partner Working at a time, Split Reps Time Cap: 40 Minutes FX: Jhook Row; 45/35; 14/10 RX: 45/35; 20/14 RX+: Weight Vest |
“Half Court Press”
5 Rounds For Time:
300 Meter Run
5 Muscle-ups
200 Meter Run
10 HSPU
100 Meter Run
15 Burpees to Target (6″)
Time Cap: 30 Minute Cap
FX: Pull ups, Push ups
RX: C2B; Ring Dips
RX+: *BMU
Bench Press
5 Rep Max
“Podiatry”
On the 1:30 x 10 Rounds:
1-2-3-4-5-6-7-8-9-10 T2B
30 DUs
Max Calorie Row
FX: Knee or Leg Raises; 45 SU
RX: As Written
Score Reps
AMRAP 10:
1 Mile Run
Max Clean and Jerks
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters
FX: 115/85; 95/65; 75/55
RX: 135/95; 115/85; 95/65
RX+: 155/105; 135/95; 115/85
Overhead Squat
Every 2:10 for 7 Rounds
10 Rep Max
“Girl on Fire”
For Time:
40/30 Cal Bike
5 Rounds of “Cindy”
24/18 Cal Bike
3 Rounds of “Cindy”
8/6 Cal Bike
1 Round of “Cindy”
FX: Jhook Row, Knee Push-ups
RX: As Written
RX+: ECHO BIKE 50/40; 30/24; 10/8
Time Cap: 15 Minutes
“Girl on Fire” Running Version
For Time:
800m Run
5 Rounds of “Cindy”
600m Run
3 Rounds of “Cindy”
200m Run
1 Round of “Cindy”
FX: Jhook Row, Knee Push-ups
RX: As Written
Time Cap: 15 Minutes