Power Clean
5 Rep Max
“Nowhere Fast”
For Time:
50 Power Cleans
On the Minute, Starting at 0:00: 5 Toes to Bar
Time Cap: 10 Minute
FX: 115/85
RX: 135/95
RX+: 155/105
“Steely Dan”
TEAMS OF 3
For Time:
15 Rope Climbs
400 Meter Team Run
75 Thrusters
800 Meter Team Run
75 Thrusters
400 Meter Team Run
15 Rope Climbs
Time Cap: 25 Minute
FX: 35s/25s DB Thrusters; 2:1 RC
RX: 75/55
RX+: 95/65
“Ball Four”
4 Rounds For Time:
120-90-60-30 Double Unders (180-135-90-45 SU)
40-30-20-10 Wallballs
30/24 Calorie Row
Time Cap: 25 Minutes
FX: SU; 14/10
RX: 20/18
Strict Press
10 Rep Max
“Silly Rabbit”
AMRAP 12:
9 Box Jumps
6 Db Snatches
3 HSPU
FX: 35/25; 20/18; DB Push Press
RX: 50/35; 24/20
RX+:70/50; 24/20; Strict
Barbara
5 rounds for time:
20 pull-up
30 push-ups
40 sit-ups
50 squats
Rest 3 minutes between rounds
Time Cap: 40 Minutes
FX: Jhook Row
Back Squat
1 Rep Max
“ouTWOrk everyone”
2 Rounds For Time:
800 Meter Run
1,000/900 Meter Row
Time Cap: 18 Minutes
FX: 600; 800/750
RX: Run < 4:30 Pace; Row < 2:15 per 500m Pace
Deadlift
10 Rep Max
“Hell N Back”
3 Rounds For Time:
400 Meter Run
21 Deadlifts
12 Pull-ups
Time Cap: 15 Minutes
FX: 155/105
RX: 185/125
RX+: 225/155; C2B
“Five Star”
TEAMS OF 3
AMRAP 25:
2 Rounds:
75 Toes to Bar
75 Dumbbell Thrusters (50’s/35’s)
75 Burpee Box Jump Overs (24″/20″)
Directly Into… Max Calorie Bike Erg
FX: 35s/25s; Leg Raises; 20/18
RX: 50s/35s; 24/20
RX+: 50s/35s; 30/24; ECHO
“Fast Forward”
10 Rounds For Time
6 Hang Squat Cleans
9 Kettlebell Swings
15/12 Calorie Row
Rest 1 Minute Between Rounds
Time Cap: 30 Minutes
FX: 75/55; 35;26
RX: 95/65; 53/35
RX+: 115/85; 70/53
Push Jerk
1 Rep Max
“Gainesville”
For Time:
600 Meter Run
3 Rounds of “Cindy”
15 Push Jerks
3 Rounds of “Cindy”
600 Meter Run
FX: 95/65‘ ‘
RX: 135/95
RX+: 185/135
Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats