A.

For Time:

Buy In:

40/30 Cal Echo

Then 2 Rounds:

40 Deadlifts (225,155)

40 Body Weight Jumping Lunges

40 Hand Stand Push Ups

Buy Out:

100 Double Unders

A.

Partner Wod

4 Rounds For Reps:

As Many Rounds As Possible in 5 minutes:

Partner A: 12/10 Cal Ski

While

Partner B: 30 AbMat sit ups

*switch each time both movements are completed

*Then 3 min to complete together

100m Single Arm Kettlebell Front Rack Carry, switch arms each 50m

*Rest time= leftover of 3 min before repeating

*if not finished leave KB and return to finish on next round

*score equals total reps + 100 reps for every 100m carry completed

A.

For Time:

1-2-3-4-5-6-7-8-9-10

Squat Clean Thrusters @155/105

Burpee Box Get Overs @48 inches

*1 min elbows plank between each round*

*no penalty for breaking up plank

*time for plank is cumulative

A.

3 Rounds For Time:

21 Toes to Bar

Then :

3 Dumbbell Complex

*One Db Complex consists of:

(Left arm)

2 DB Snatch

2 DB Hang Snatch

2 DB S2OH

2 DB Hang Clean

2 DB Clean

(Right arm)

Repeat

*One whole complex=both arms

A.

4 Sets of 3 Regular + 4 Tempo (40x2) Back Squat @ 60-70%

*these reps are completed back to back for a total of 7 reps

First 3 are regular pace no tempo

Last 4 are with a 4 second negative

No pause at bottom

Explode up

Deep breath at top before next rep*

B.

As Many Rounds As Possible in 14 minutes:

4 Strict Pull Ups

8 Goblet Squats (70,50)

4 Wall Walks

A.

5 Sets of 3 Front Squat Starting at 65% Working Up Each Set

B.

For Time:

15 Ring Dips

15 Front Squats (155,105)

10 Muscle ups

10 Squat Cleans

10 Ring Dips

5 Front Squats

A.

Partner Workout 1

As Many Reps As Possible in 5

Max tire flips

*partners work together

B.

Partner Workout 2

For Time:

10 Rope Climbs

50 Deadlifts (225,155)

50 Lateral Burpees Over Barbell

A. Every Minute on The Minute 7

3 Power Cleans starting at 65% working up each set

B.

For Reps:

20 seconds work 10 seconds rest 8 rounds each movement

Cal Echo bike

Abmat Sit ups

Ski

Air squats

A. 10 Minutes to establish a new Max Push Press

B. As Many Rounds As Possible In 7

10 Dumbbell Hang Clean and Jerk (50,35)

10 Box Jump Overs (24”,20”)

Rest 3 min

As Many Rounds As Possible In 5

6 Dumbbell Hang Clean and Jerk (50,35)

6 Box Jump Overs (24”,20”)

*db reps may be split however between left and right arm

A. For Time:

1500 Meter Row

25 Toes to Bar

30 Wall-balls (20,14)

35 Power Cleans (135,95)

30 Wall-balls

25 Toes to Bar

A. Nancy (possible retest)

5 Rounds For Time:

400 Meter Run

15 Overhead Squats (95,65)

A. 5 Sets of 2 Push Press @85-90%

B. Partner wod

For Time:

100 Burpees To Plate

100 Dumbbell Snatch (50,35)

100 Pull Ups

*split reps however

A. 3 Sets of 10 Back Squats @65-75%

B. As Many Rounds As Possible in 13

7 Hang Power Snatch (95,65)

3 Wall Walks

2 Wall Facing Handstand Push up

A.  For Time:

10-9-8-7-6-5-4-3-2-1

Deadlifts (225,155)

Box Jumps (30,24)

Double Dumbbell Push Press (50,35)

A. 6 Rounds of :40 on / :20 off

Max Rep Double Unders

B. 4 Rounds For Time:

15 Hang Squat Cleans (115,75)

200 meter run

15 Toes to bar

A. Every Minute On The Minute For 6 Rounds

4 Deadlift @75-80%

B. Every 3 Minutes For 5 Rounds

150 Meter Run

12 Toes To Bar

6 Over Head Squats (75/55)

A.

Partner wod

5 rounds:

30 wall balls (20,14)

30 double unders

30 wall ball squat cleans

30 wall ball sit ups (passing to partner)

*split all reps

A. 5 Sets of 4 Push Press @80%

B. As Many Rounds As Possible in 15

12 Hand Stand Push ups

12 Power Cleans (95/65)

A. For Time:

1000m Row

100 Abmat sit ups

50 Kettle Bell Swings (choice)

50 Abmat sit ups

1000m Ski

A. MURPH HEATS 8:00 9:00 10:00