Intervals On A Wednesday

10 Rounds, Every 3:00
30 Double Unders
10 Push-ups
10 Weighted Step-ups (50/35lb db) (24/20)
*Rest remainder of 3:00
*Score is total reps – 500 possible

– Level 2 –
60 Single Unders
10 Push-ups
10 Weighted Step-ups (35/25lb db) (24/20)

– Level 1 –
30 Single Under/Penguin Jumps
10 Knee/Box Push-ups
10 Step-ups (20/16)

210821

– RX –
4 Rounds For Time:
400m Run
100m Farmer Carry (50/35#)

– INTERMEDIATE –
4 Rounds For Time:
300m Run
100m Farmer Carry (35/25#)

– BEGINNER –
4 Rounds For Time:
200m Run
100m Farmer Carry (15/10#)

Skill Work

Accumulate:
1:30 Top of Static Ring Dip Hold
1:30 Bottom of Static Rind Dip

7:45 Endurance WOD

With 30:00 on the Clock:

AMRAP of:
20 Burpees
20 Goblet Squats (50/35)
20 Russian Twists (45/25 plate)
20 Plate Ground-To-Overhead

*Every 10 minutes, row 800m
*Workout begins with row

Gymnasty Friday

– RX –
For Time:
27-21-15-9
Chest-to-Bar Pull-ups

– Complete 15-ft. handstand walk after each set of pull-ups

– LEVEL 2 –
For Time:
21-15-9-6
Pull-ups

– Complete 3 wall walks after each set of pull-ups

– LEVEL 1 –
For Time:
27-21-15-9
Ring Rows

– Complete 1:00 plank hold after each set of ring rows

Deadlift 3-3-2-2-1

Deadlift for load:
#1: 3 reps @ 80%
#2: 3 reps @ 85%
#3: 2 reps @ 90%
#4: 2 reps @ 95%
#5: 1 rep @ 97%

Front Squat E2MOM

6 Rounds, Every 2 Minutes:
5 Front Squats (135/95)

– Level 2 –
Front Squats @95/65

– Level 1 –
Front Squats @75/55

Rx+ (185/135)

3×4 – Thrust, Fall, Jump, & Sit-up

3 Rounds, 4 Minute AMRAP of:
5 Thrusters (95/65)
10 Bar Facing Burpees
20 Sit-ups
*Rest 2:00 between rounds, score rounds separately and begin from the top each round

– Level 2 –
5 Thrusters @75/55
8 Bar Facing Burpees
12 Sit-ups

– Level 1 –
5 Thrusters @45/35
5 Burpees
10 Sit-ups

5 Rounds – Jump, High Pull, Run

– RX –
5 Rounds For Time:
10 Box Jumps (24/20″)
15 Sumo Deadlift High Pulls (115/75#)
400 Meter Run

– LEVEL 2 –
5 Rounds For Time:
10 Box Jumps (20/12″)
15 Sumo Deadlift High Pulls (75/55#)
400 Meter Run

– LEVEL 1 –
5 Rounds For Time:
10 Box Step-ups
15 Sumo Deadlift High Pulls (45/35#)
200 Meter Run

Deadlift 5-5-3-2-1

Deadlift for load:
#1: 5 reps @ 80%
#2: 5 reps @ 85%
#3: 3 reps @ 87%
#4: 2 reps @ 90%
#5: 1 rep @ 95%
*Alternate with pull-ups
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