For time and reps:
EMOM 16:
Min. 1 | Max handstand hold
Min. 2 | DB shoulder press 35/25
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute
Unfortunately the gym mirrors fell during rhe day today and I won’t be able to clean it up until tomorrow, if you’d like to come by, we will try to do something outside, but I will have to clean up.
3 rounds
40 Russian kb swings 53/35
20 box jump overs 24/20
Every 2:00 for 6 rounds:
2 rope climbs (15 ft)
Max wall-ball shots in remaining time 20/14
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
deadlifts
3-3-3-3-3-3
AMRAP 12:
12 ring dips
12 sumo deadlift high pulls 115/75
For time:
2001-m run or row
11 shoulder presses 115/85
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa
AMRAP 30 with a partner:
100-calorie Echo Bike
100 KB snatches 70/53
100 toes-to-bars
– Split work as needed with one person working at a time
2 rounds for time:
100-ft DB/KB walking lunges 70/53
400-m run
10 wall walks
500/400m row
– Use two DB/KBs held in a farmers carry
7 min AMRAP
max bar muscle-ups
-perform 6 burpee box jumps 24/20 at the beginning of each min, including the start