Hello, Dumbbell
Complete 6 Rounds for Time:
10 Man Makers
100 Speed Steps
20 Weighted Sit-ups
200m Farmer Carry
30 Weighted Walking Lunges
300m Row
(Rx Weights for all movements = 30/20)
Complete 6 Rounds for Time:
10 Man Makers
100 Speed Steps
20 Weighted Sit-ups
200m Farmer Carry
30 Weighted Walking Lunges
300m Row
(Rx Weights for all movements = 30/20)
Complete for Time:
Run 1 mile
10 Min EMOM:
Odd minutes: 10 Burpees
Even minutes: 15 Wall Ball Shots (20/14)
Run 1 mile
Bench Press
Find your 1 Rep Max
8 Min AMRAP
8 Sumo Deadlift High Pulls (75/55)
16 Lateral Bar Jumps
16 Sit-ups
At each station, make 3 unbroken attempts for max reps with 30 secs rest between attempts:
Station #1: Toes to Bar
Station #2: Double Unders
Station #3: Muscle-ups
Station #4: Handstand Pushups
Cash Out: Run 800m for time
Find your 1 Rep Max for:
Shoulder Press
Back Squat
Deadlift
Split Jerk Practice
2-2-2-2-2
(Work up to WOD weight)
12 Min EMOM
3 Cycles of:
0:35 Row for max calories
0:35 Clean & Jerk for max reps (155/105)
0:35 Muscle-ups for max reps
0:35 Box Jumps for max reps (30/24)
Tabata Push-Ups
Run 2 Miles
Tabata Bottom to Bottom Squats
Deadlift
5-5-5-5-5
(65%, 70%, 75%, 80%, 85%)
6 Min AMRAP:
6 Hang Squat Snatch (75/55)
6 V-Ups
10 Min AMRAP:
10 Thrusters (135/95)
15 Calorie Row
Complete 5 Rounds for Time:
Run 400m
20 Burpee Toes to Bar