In teams of two:
100 m lunges with 45/25 overhead, Done together
-20 toes-to bar each, one at a time
-20 front squats 135/95, one at a time
-20 box jumps 24/20, one at a time
-20 calorie row each, one at a time
-20 burpees each, one at a …
Warmup
400 m run
3 rounds
10 burpees
10 squats
10 push-ups
WOD
4 rounds
1 min per station for reps
-double-unders
-GHD sit-ups/sit-ups
-SDLHP 75/55
-rest
Warmup
Fish game
3 rounds
10 deadlifts (45/35)
10 cleans (45/35)
10 jerks (45/35)
WOD
“Elizabeth”
21-15-9
Cleans (135/95)
Ring dips
Warmup
400 m run
3 rounds
10 SDLHP (35/25)
10 American KB swings (35/25)
10 sec HS hold
WOD
5 rounds
500 m row
3 min rest
This row should be max effort
Warmup
50 double unders
3 rounds
10 pullups
10 push-ups
10 jumping alt lunges
WOD
3 rounds
400 m run
25 air squats
10 push-press (115/65)
Just a test
Warmup
500 m row
3 rounds
10 deadlifts (45/35)
10 hang cleans (45/35)
10 OHS (45/35)
WOD
OHS
5-5-3-3-3-1-1-1-1-1
Open gym 2:00-3:00
In teams of two,
12 min AMRAP
-500 m row
-max reps pullups
Then,
12 min AMRAP
Thrusters 95/65
Each team member does reps for 60 secs, then switch
Warmup
50 Double ups
3 rounds
10 pullups
10 push-ups
10 squats
WOD
“Griff”
800 m run
400 m run backwards
800 m run
400 m run backwards