Jack

Complete as many rounds as possible in 20 mins of:

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 1.5/1 pood

10 Box Jumps, 24/20 in

 

 

 

 

Screw your genetics.

Complete as many rounds as possible in 5 mins of:
4 Thrusters, 145 lbs
5 Toes-to-bars

As many reps as possible in 1 min of:
Medicine Ball Sit-up / Throw

Tabata Push-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

How long does it take to get hydrated?

For 2 cycles:

AMRAP in 2 mins of:

7 Deadlifts 185/115lb

7 Burpees

 

Rest 3 mins between each cycle. For each cycle restart the AMRAP.

 

Complete as many rounds as possible in 8 mins of:

20 Medicine Ball Cleans, 20/14 lbs

Shuttle Run, 360 ft

 

30' - 60' - 90' sections.

Run the 30' and 60' sections carrying the Medicine Ball. Drop the Medicine Ball then run the 90'.

 

Shoulder Press 1RM

 

Dirty Thirty

For time:

30 Box Jumps, 24/20 in

30 Jumping Pull-ups

30 Kettlebell Swings, 53/35 lbs

30 Lunges 30 Knees To Elbows

30 Push Press, 45/33 lbs

30 Back Extensions

30 Wall Balls, 20/14 lbs

30 Burpees

30 Double Unders

 

 

Helen

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

Come in for a fun wod.