For time:
18 Wallballs 20/14
200m Run
15 Wallballs
200m Run
12 Wallballs
200m Run
9 Wallballs
200m Run
6 Wallballs
200m Run
3 Wallballs
200m Run
Comp:
30/20# Wallball
For time:
1000m Row
75 Burpees
50 OH Walking Lunges 45/25
5-4-3 unbroken reps increasing to medium weight
Increasing in weight
Focusing on explosive hips before the pull and catching in the bottom of front squat position
For time:
3 Rds of
5 Squat Cleans 135/95
7 Box Over Jumps 24/20
9 KB Swings 53/35
Straight into
1 Rd of
20 Box Over Jumps
10 Squat Cleans
20 KB Swings
*10 min time cap
Scale accordingly
7 Rounds
On the 3:00
Run 400m
12 TTB
*or until you can no longer get under 3:00 *Score will be your slowest time of the 7 rounds
*Most should scale to 300m Run
Do all seven rounds if possible and scale run if needed to do so
4 RFT
9 HSPU
12 DB S2O 45/30
15 Cal Row
Comp:
5 rft
50/35
AMRAP 14
75 DU’s
25 OHS 95/65
75 DU’s
25 Pull-ups
75 DU’s
25 DB Hang C&J 50/35
75 DU’s
25 Burpees
Comp: 15 bar MU’s
70/45#
3 RFT
50 DU’s
10 DB Strict Press 50/35
20 DB Deadlifts
15 DB S2O
50 DU’s
Rest 1 min
*db in each hand
After completing back squats, rack weight and go straight into front squats
AMRAP 12
25/21 Cal Assault Bike
12 TTB
20 Power Cleans 135/85
12 TTB
25 Box Jumps 24/20
12 TTB
20 Ring Dips
12 TTB
25 Back Squats
Heats of 3
For time:
30-20-10
DB Snatch 50/35
400-300-200m
Run
Straight into
20-15-10
Burpee Over DB
200m Run after each set
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
