“Angry Annie”
For Time
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Calorie Row (50/35-40/28-30/21-20/14-10/7)
*100-ft. Dumbbell Farmers Carry After Every Movement
[30 Minute Time Cap]:
FX 35/26
RX 53/35
RX+ 70/53
WEDNESDAY
Strength
Take 15 minutes to find a heavy hang clean and jerk
“BRAKE PADS”
5 Rounds x AMRAP 3:
9 Hang Power Cleans
45 Air Squats
Max Shoulder-to-overhead
Rest 1 Minute Between Rounds
FX 95/65
RX 135/95
RX+ 155/105
Inside Joke
For Time [18 Minute Cap]:
200/150 Meter Row
1 Deadlift
1 Toes to Bar
200/150 Meter Row
2 Deadlifts
2 Toes to Bar …
200/150 Meter Row
10 Deadlifts
10 Toes to Bar
*Score = Time it takes to complete the workout
FX 155/105
P/O: 225/155
“Partner Pressed for Time”
On the 7 minute X 3
800 Meter Run (each partner runs 200 twice to get to 800).
20 Front Squats
Max Shoulder to overhead
FX 95/65
RX 115/75
Open 135/95
*Score = Total Shoulder to Overhead
“Rich Mahogany”
AMRAP 3 x 10 Rounds:
Bike/Ski Erg 15/12 Cals
Max Chipper Reps
Chipper:
80 Push-ups
60 Box Jumps (24″/20″)
40 Shuttle Runs (10-Meters)
*Score = Total Rounds + Reps
FX: 12/9
RX : 15/12
“Carpal Tunnel”
3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Dumbbell Snatches
Rest 5 Minutes Between Rounds
*Score = Total Rounds + Reps
Fx: 35/20, 150 Singles
Rx: 50/35
Rx+: 50/35, C2B
STRENGTH
5 Sets of 3 Back Squat
*Score is Lowest Weight
METCON
“10-dinitis”
On the 2:00 x 10 Rounds:
15 Wallballs (20/14)
15 Sit-ups
Max Calorie Row
*Score = Total calories
FX: 14/10
“Abbate“
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Smoke Alarm
On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”
“Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees
*Score = Rounds + Reps
Fx: 12/10 Cals, 55/35
P/O: 75/55
“Battle Scars”
6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest
Fx: 35/25
P/O:50/35
*Score = Total Reps