3 min Max Reps Squat Snatch 95/65

3 min Max Calorie Row

2 min Max Reps Squat Snatch

2 min Max Calorie Row

1 min Max Reps Squat Snatch

1 min Max Calorie Row

Total all Snatches & Calories for Rows

Monday Madness

21 x Toes to Bar

21 x Burpees

21 x Deadlifts 185/125

400m Run

 15 x Toes to Bar

15 x Burpees

15 x Deadlifts

400m Run

9 x Toes to Bar

9 x Burpees

9 x Deadlifts

Right Where You Stand-324

 EMOM: 1-2-3-2-1

hang power clean

jerk x 1

completed as three separate five-minute segments; three minutes rest between load increases

on the minute perform the required hang cleans in sequence followed by one jerk

via 324

AMRAP 22

11 OHS @ 95/65
11 ATB
400m Run

10TO30BY5

5RFT

ring dips x 10

calorie row x 15

1.5/1 kb swing x 20

jumping pull up x 25

double unders x 30

 

via CF Jax

THE CHIEF

3AMRAP*:
5 Rounds:
3x Power Cleans (135/95#)
6x Push Ups
9x Air Squats
1-Minute Rest Between Rounds
 
*(3-Minutes, As Many Rounds/Reps As Possible)

Numb

Results may vary

 7 RFT

400m Run

29 x Back Squat 135/55

TGIF

20min AMRAP

200m Run

5 x PC 145/65

10 x Knee to Elbows

15 x Wall Ball 20/10

Top City 911

 

100 Burpees

200 Double Unders

100 Ring Rows

Perform the following for time

Partition the reps as you wish

via CF Springfield

10 RFT

15 x Air Squats
12 x Shoulder Press 65/45
9 x KB Swings 55/35

Friday Funday

50 x SDHP 

50 x DU

40 x HPC

40 x DU

30 x Push Press

30 x DU

20 x Hang Snatch

20 x DU

10 x OHS

10 x DU

 Weight 115#/ 65#

Robocop

15 min AMRAP

10 x GTO 95/63

10 x Bar Facing Burpees

150m Run

with 20lb Vest

Disposeable Heros WOD

5 RFT

400m Run

40m Walking Lunges

25 x Knee to Elbows*

25 x Hand Release Push Ups

25 x Burpee Pull Ups

*5 Burpee Penalty for Dropping off Bar

via CF Springfield

How long is my peak

14 mile, 5,900' elevation gain
4am start

45 x SDLHP 95/65

then,

21-15-9

Double KB Front Squat 53/25

Ring Dips

then,

45 x SDLHP 95/65

500m Row

then,

15-12-9

Power Clean 155/105

Burpees

400m Run