“KELLY”
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)
Strict Press
Build to a Heavy Set of 3
*Score = Heaviest Load
“Lynne’s Twin”
AMRAP 20:
200 meter run
Max Unbroken Push Jerks (135/95)
200 meter run
Max Unbroken Strict Pull-ups
HERO WOD: “McGhee”
AMRAP30
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)
“Restless Legs”
[Teams of 2]
AMRAP 30:
10 Tuck Ups
20 Double Dumbbell Reverse Lunges (50’s/35’s)
*Partners Switch After 500/400m Row
RX (50/35)
FX (35/25)
PART 1: Back Squat
Build to a Heavy Set of 8
*Score = Heaviest Load
PART 2: “Supper Time”
AMRAP 20:
5/4 Calorie Bike
100 Meter Farmers Carry
10/8 Calorie Bike
100 Meter Farmers Carry
15/12 Calorie Bike
100 Meter Farmers Carry
…
Add 5/4 Calories Per Round
Dumbbells: (50’s/35’s) [22.5/15]
*Score = Total Rounds + Reps
For Time [30 Minute Cap]:
20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches
Directly Into…
30 Sit-ups, 1,000 Meter Run
30 Sit-ups, 800 Meter Run
30 Sit-ups, 600 Meter Run
30 Sit-ups, 400 Meter Run
30 Sit-ups, 200 Meter Run
Barbell: (115/85) [52/38]
FX: 75/55
STRENGTH: Deadlift
Build to a Heavy Single
*Score = Heaviest Load
METCON: “Ball Don’t Lie”
For Time [20 Minute Cap]:
150 Wall Balls (20/14)
Every 2 Minutes:
18/14 Calorie Row
“GEORGIE”
AMRAP in 21 minutes
Buy-in: 65 Sit-Ups
7 Burpees
11 Push-Ups
22 A. Kettlebell Swings 53/35
ALWAYS REMEMBERED
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press
Cash-Out: 2977 Meter Row
“EASY AS 1-2-3”
[TEAMS OF 2]
3 Rounds [36 Minutes Total]:
AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike Erg
AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike Erg
AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike Erg
Dumbbell: (70/50)
*Score = Total Calories on the Bike