12 Minutes: Wall Balls, KBS, Burpees

12-Minute AMRAP Of:
15 Wall Balls (20/14)
15 Kettlebell Swings (50/35)
15 Burpees

Level 2: (14/10), (30/20)
Level 1: (10/6), (25/15), Box Burpees

Clean & Jerk 2-2-2-1-1

Clean & Jerk for load:
#1: 2 reps @ 65%
#2: 2 reps @ 70%
#3: 2 reps @ 75%
#4: 1 rep @ 80%
#5: 1 rep @ 85%
*Squat Clean & Split Jerk

4 Rounds: FGB Style

4 Rounds For Reps Of:
Minute 1: Calorie Row
Minute 2: Sit-ups
Minute 3: Push Press (75/55)
Minute 4: Rest

Level 2: (45/35)
Level 1: Box Mountain Climbers (20/10lb dumbbell push press)

1776 Partner WOD

1776 Partner WOD
2 person teams
• Each teammate does 17
• The team shares 76, Alternating work

17 Deadlifts (225/155)
76 Push-ups
17 Pull-ups
76 Sit-ups
17 Shoulder to overhead (135/85)
76 Calorie row
17 Wall ball (20/14)
76 Double-unders
17 Power cleans (135/85)
76 Kettlebell swings (50/35)

Check Holiday Hours

Check Holiday Hours – 8am Only: Open-Syle With Coach Jay Toady

It’s a 10 out of 10

10-Minute AMRAP of:
10 Overhead Squats (95/65)
10 Bar-Facing-Burpees
10 Box Jumps (24/20)

Level 2: (75/55), (20/16)
Level 1: Goblet Squats (30/20), Box Burpees, (8″/45lbs)

Squat Snatch 2-2-2-2-1-1

Squat Snatch for load:
#1: 2 reps @ 65%
#2: 2 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 1 rep @ 85%
#6: 1 rep @ 90%

Row & Carry On Repeat

8 Rounds For Reps:
Minute 1: Max Calorie Row
*Rest 1:00
Minute 2: 100 Meter Waiter Carry (Rest remainder of minute. If unable to complete carry in this minute, this eats into your rest.
*Rest 1:00

*Score is total calories rowed

Rx: 50/35, L2: 30/20, L1: 100 meter run/walk OR front rack carry

Back To Top