“Wilson”
For Time:
1k-800-600-400-200 Meter Run
50-40-30-20-10 Wallballs
Time Cap: 25 Min
FX: 14/10
RX: 20/14
“Albacore”
For Time:
800 Meter Row + 80 AbMat Sit-ups
500 Meter Row + 50 Push-ups
300 Meter Row + 30 Toes to Bar
Time Cap: 15 Minutes
FX: Leg Raises
RX: As Written
RX+: GHD Sit-ups
Score Time
10-9-8-7-6-5-4-3-2-1:
Deadlifts
Dumbbell Hang Power Cleans
Handstand Push-ups
Time Cap: 20 Min
FX: 185/125; 35s/25s; DB Press or Box HSPU
RX: 185/125; 50s/35s; Kipping
RX+: 225/155; 50s/35s; Strict
Overhead Squat
Build to a heavy triple.
“Fighting Words”
3 Rounds For Total Reps:
1 Minute C2B
1 Minute Overhead Squats
1 Minute DU
1 Minute Power Snatches
1 Minute Bar-Facing Burpees
1 Minute Rest
FX: 65/45; Singles
RX: 75/55; Pull-Ups
RX+: 75/55
Thruster
Build to a heavy set of 5
“Rust Bucket”
AMRAP 15:
21 AbMat Sit-ups
15 Push-ups
9 Thrusters
FX: 75/55
RX: as Written; 95/65
RX+: GHDs; HSPU; 115/85
“Down With The Strictness”
TEAMS OF 2
AMRAP 25:
3 Strict Pull-ups
6 Power Cleans
9 Box Jumps
While Partner 2:
400 m Run
FX: 95/65; 20/18
RX: 115/85; 24/20
RX+: 135/85; BMU; 24/20
“Up Down”
3 Rounds For Time:
1,000-800-600 Meter Row
50-40-30 Dumbbell Reps
5-4-3 Rope Climbs
Round 1: Deadlifts
Round 2: Bench Press
Round 3: Front Squats
FX: 35s/25s; 2:1 RC
RX: 50s/35s
RX+: 70s/50s
Barbell Complex
Push Jerk + Split Jerk
Build to a heavy.
“Duck, Duck, Goose”
2 Rounds For Time:
400 Meter Run
21 Push Jerks
120 Double Unders
Time Cap: 15 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95
Score Rounds and Reps
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 C2B
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 T2B
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull Ups
FX: Jhook Row; Knee Raises
RX: as Written
Score: Time
[TEAMS OF 3]
4 Rounds For Time:
50 Sychro Air Squats
400 Meter Run (Together)
30 Burpee Box Jump Overs
Time Cap: 30 Minutes
Fx: 20″/18″
Rx: 24″/20″