Kirk's Leftovers

10 GTO 155/85#

10 Ring Dips

10 Rev Grip Pullups

200m Run

10 GTO

10 KB SDLHP 70/35#

10 Pull Ups

200m Farmer Carry

10 GTO

10 Ring Dips

10 Rev Grip Pullups

200m Run

10 GTO

10 KB SDLHP

10 Pull Ups

200m FC

10 GTO

10 Ring Dips

10 Rev Grip Pullups

D.T. AMRAP

20 min AMRAP

1 Round of DT

12 x Deadlift 155/85

9 x HPC

6 x Push Press

200m Run

9-15-21

Squat Clean Thruster 75/45

Toes 2 Bar

then,

1 Rep Increasing EMOM till failure

Squat Clean

Clinton Trail Run

Front Squat Practice

12min AMRAP

3 x HSPU

6 x Box Jumps 30/24"

9 x OHS 95/65

Death by Clean & Jerk

1 Rep EMOM

1 rep 1st min....2 rep 2nd min...so on

For Time:

25 Overhead Squats, 95/65lb
25 SDHP, 95/65lb
Run 500m
50 Overhead Squats, 95/65lb
50 SDHP, 95/65lb
Run 1000m

via CF Springfield

Angry Annie

50-40-30-20-10

Double Unders

Ball Slams 30/15#

Sit Ups

Push Ups

Sophia

10-9-8-7-6-5-4-3-2-1

115/75 squat clean thruster

50-45-40-35-30-25-20-15-10-5

double unders

via CF Jax

Helvetica

emom pull up/push up ladder

 

-pull ups are odd numbered reps on odd numbered minutes

-push ups are even numbered reps on even numbered minutes

-continue until you are no longer able to finish prescribed reps in that minute

-when you cannot complete the reps for either movement, continue with the other until failure.

1st minute one pull up, 2nd minute two push ups, 3rd minute three pull ups, 4th minute four push ups etc.  if for example, you max out on pull ups on the 11th minute, do twelve push ups on the 12th minute, rest for the 13th minute, 14 push ups the 14th and so on until failure.

-add the highest minute completed for you score i.e. pull ups-11, push ups-14 score is 25.

 

CF Jax 

HAMPOP

 

25-20-15
135/95 deadlifts
20" box jumps
3min rest

20-15-10
185/135 deadlifts
24" box jumps
3min rest

15-10-5
225/165 deadlifts
30" box jumps
3min rest

8-5-3
275/205 deadlifts
36" box jumps (stack plates on box)

via CF Jax

10 Point Park

 

5 Min AMRAP

3 x Burpees

6 x KB Swings

9 x Air Squats

- 4 min rest-

4 Min AMRAP

2 x Burpees

4 x KB Swings

6 x Air Squats

- 3 min rest-

3 Min AMRAP

1 x Burpees

2 x KB Swings

3 x Air Squats

then, 1000m Run

21 x HPC  135#

30 x Pull Ups

400m Run

15 x Squat Cleans 155#

30 x Pull Ups

400m Run

9 x GTO 185#

18 x Strict Pull ups

31 Heros

As Many Reps As Possible in 31min of:
8 Thrusters (155/103lbs)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

 

This is a Partner WOD – 

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is # Total Reps

AMRAP 20 min

10-20-30-40 increase each set

Hand Release Pushups

Front Squat 65/45

Sprawl Sit Ups

200m Run