STRENGTH
STRICT PULL-UPS
Max Strict Pull-Ups
*Score = Largest unbroken set of strict pull-ups
METCON
“BOAT RACE”
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
STRENGTH
Deadlift
- Build to a Heavy Single
*Score = Heaviest Load
METCON
“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute [Starting at 1:00]:
5 Deadlifts
FX: 155/105
RX: 255/ 155
AMRAP 30:
3 Rounds of “The Chief”
Max Calorie Row
* One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief”
[1 Round of “The Chief”]:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
*Score = Total Calories
FX 95/65
PUSH PRESS
Build to a Heavy Set of 2 Push Press
*Score = Heaviest load used for a set of 2
“Snap, Crackle, Pop”
On the 3:00 x 8 Rounds:
200 meter run
30 Double Unders
10 Push Press (95/65)
*Score = Slowest round
FX: 40 singles,65/45
RX: 95/65
“Bend Don’t Break”
5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps 24/20
10 Deadlifts (225/155)
*Score = Time it takes to complete the workout
FX: 155/105, 20/18
RX: 225/155, 24/20
“NICLOVIS”
On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups
RX+: Muscle ups
*Score = Total Burpee Pull-Ups
Strength
Find a heavy 2 rep Overhead Squat
“Karandy”
For Time
75 Power Snatches
150 Wallballs
*Partition However You’d Like
Time Cap: 18 Minutes
FX: 65/45
RX: 75/55
PART 1:
10 MINUTE EMOM
1 POWER CLEAN, 1 HANG CLEAN, 1 SQUAT CLEAN
PART 2: “AMRAPPER’S DELIGHT”
AMRAP 15:
8 Pull Ups
8 Hang Cleans
8 Lateral Barbell Burpees
*Score = Rounds + Reps
FX: 95/65
RX: 135/95
RX+: 4 Muscle Ups or 8 C2B (Note movement in Wodify comments)
PARTNER WOD
“31 HEROES”
Teams of 2
AMRAP 31:
8 Thrusters
6 Rope Climbs
11 Box Jumps
*Switch After 400 Meter Carrying a Wall Ball (20/14)
*Score = Total Rounds + Reps
FX 24/20, 95/55
RX: 30/24, 155/105
PART 1:
5 SETS OF 3 BACK SQUAT
SCORE THE LOWEST SET
PART 2: “PUT IT IN REVERSE”
AMRAP 10:
2-4-6-8-10….
Hand Stand Push ups
Bike Calories
Dumbbell Goblet Reverse Lunges
FX: 35/25, Pike Push ups or Box HSPU
RX: 50/35