2000 Meter Row Test & 3RFT
2000 Meter Row for Time
3 Rounds for Time:
5 Squat Snatch (95/65)
20 Mountain Climbers
30 Box Step Ups
2000 Meter Row for Time
3 Rounds for Time:
5 Squat Snatch (95/65)
20 Mountain Climbers
30 Box Step Ups
Tabata Handstand Push-ups
* Score is total reps for all 8 rounds
12 Minute AMRAP
40 Double Unders
30 Push Press (45/35)
20 Sit Ups
3 Wall Walks
15 Minutes Bar Muscle Up Practice
For Time:
Run 800 Meters
40 Pull-ups
40 Box Jumps (24/20)
40 Burpees
40 Kettlebell Swings (50/35)
40 Walking Lunges
Power Cleans
5×3 – Up to 80%
“DT”
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
10 Minute Front Squat EMOM
4 Front Squats every minute
* Build throughout, up to 75%
4 Rounds for Time
15 Calorie Row
15 Toes to Bar
15 Wall Balls (20/14)
Endurance WOD (7:45am)
For Time:
100 Kb Swings (50/35)
50 Box Jumps (24/20)
200 Double Unders
50 Box Jumps
100 Kettlebell Swings
Community WOD (10:00am)
15 Minute AMRAP:
10 Ketllebell Swings (50/35)
10 Box Jumps (24/20)
30 Double Unders/60 Singles
Squat Clean
5-5-3-2-1
Up to 85%
12 Minute AMRAP
15 Push Press (75/55)
20 Box Jumps (24/20)
25 Burpees
3 Rounds for Time:
400 Meter Partner Run
30 Kettlebell Swings (50/35)
30 Sit-ups
60′ Turkey Walk * 1 partner down, other partner back
30 Push Ups
30 Air Squats
*Other than the run, 1 partner working at a time
Deadlift
5×5
* Weight is athlete’s choice
, build throughout
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups
15 Minute Ring Muscle Up Practice
21-18-15-12-9-6-3
Kettlebell Swings (50/35)
Toes-to-bar
Box Step Ups (24/20)