3 Rounds
– 20 Jumping Jacks
– 5 Inchworms (no pushups)
– 5 Pullups
Russian Twists (45/25)
Score is total reps for all 8 rounds
Tabata Plate Situps
(45/25)
Score is total reps for all 8 rounds
21-15-9
– Dynamic Plate Pushups (45/25)
– Vups
** 50′ HS Walk after each round
** Scaled 3 Wall Walks
Increase HR and Stretch
– 50 Russian KBS (53/35)
– 50 Double Unders
– 200m Run
– 40 Russian KBS (53/35)
– 40 Double Unders
– 200m Run
– 30 Russian KBS (53/35)
– 30 Double Unders
– 200m Run
– 20 Russian KBS (53/35)
– 20 Double Unders
– 200m Run
– 10 Russian KBS (53/35)
– 10 Double Unders
– 200m Run
Scaled Jump Rope: 2 to 1
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
METCON 1
4min AMRAP
10 Burpee Buy In
then…
AMRAP with remaining time
– 8 Hang Snatch (95/65)
– 4 Overhead Squats (95/65)
** Scaled (75/45)
REST 2min, THEN…
METCON 2
4min AMRAP
10 BUrpee Buy In
then…
AMRAP with remaining time
– 6 Hang Snatch (115/75)
– 4 Overhead Squats (115/75)
** Scaled (95/65)
REST 2min, THEN…
METCON 3
4min AMRAP
10 Burpee Buy In
then…
AMRAP with remaining time
– 4 Hang Snatch (135/85)
– 4 Overhead Squats (135/85)
**Scaled (115/75)
Increase HR and Stretch
Teams of 2
– 200m Sandbag Run (100m each)
– 50 Hang Power Cleans (95/65)
– 200m Sandbag Run (100m each)
– 100 Deadlift (95/65)
– 200m Sandbag Run (100m each)
– 50 Thrusters (95/65)
– 200m Sandbag Run (100m each)
– 100 Abmat Situps
– 200m Sandbag Run (100m each)
Rx + (135/95)
** Split Reps Evenly
Increase HR and Stretch
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
Rx Box Jump Women (24″)
Scaled:
DB Seated Press – pick a challenging weight. This is a hero WOD
Box Jump (24/20)
Rope Climbs – 2 to 1 seared to standing
If time and body permit…
Increase HR and Stretch
– 30 Alt. DB Power Snatch (50/35)
– 100m Run
– 30 Power Cleans (155/105)
– 200m Run
– 30 Ring Dips
– 400m Run
2 Rounds
– 50 Jump Rope (singles or doubles)
– 10 Leg Swings each leg (front to back)
– 30 second bar hang
Every 90sec for 12 minutes
– 8 x 200m Sprint
Run 200m Every 90sec, record each round.
If you miss the 90sec interval, rest the next one then go again.
4min AMRAP
– 8 Jumping Lunges
– 8 Medball Situps (20/14)
– 8 Hand Release Pushups
REST 2min then…
METCON 2
4min AMRAP
– 8 Hand Release Pushups
– 8 Situps (NO MEDBALL)
– 8 Jumping Lunges
Increase HR and Stretch
– 2 Hang Cleans + 1 Jerk
Hang Clean is choice
– 30 Cal Bike
– 40 Thrusters (45/35)
– 30 Pullups
Scaled: Wide grip Ring Rows
** run heats, starting with BIKE.
– 400m Run
Then 2 Rounds
– 10 Good Mornings
– 10 Air Squats
– 10 Pushups
Start in the bottom of your front squat (below parallel) and stand up with the weight.
5 Rounds
– 3 Deadlifts (315/225)
– 6 Evil Wheels
– 9 Bar Over Burpees
Scaled 1:
Deadlift (275/185)
Scaled 2:
Deadlift (225/135)
Medball Situps (20#)
Burpees (not over the bar)
Increase HR and Stretch
For Time
10K/8K Ground to Overhead (G2OH)
1 Mile Weighted Carry
