5 Sets of 3:
Set #1 – 65% of estimated 1RM
Set #2 – 70%
Sets #3, 4, 5 – 75%
*Every 2:30*
AMRAP 20
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders
Switch DB Every 5 Reps
30 Min Cap:
27-21-18-15-12-9
Box jumps
Weighted sit ups
Burpees
Ball slams
With a Partner
20 Min AMRAP
50 Air Squat
50 KB Swings (24/16)
50 Box Dips
50 Pullups
100 Double Unders
400m Run (Together)
1 Person works at time. Split reps however you need. Partners must both run together.
20 Min AMRAP
50 Air Squat
50 KB Swings (24/16)
50 Box Dips
50 Pullups
100 Double Unders
400m Run
20 Min AMRAP:
+2 Ladder
Row/Bike
Wall Ball
T2B
WB Box Step Over
Accumulate 5min front rack hold
**Each time you drop the barbell you must do 3 front squats**
You choose the weight
Do not forget Bring a Friend WOD this Saturday 3/30 during all scheduled classes!!!
Do not forget Bring a Friend WOD this Saturday 3/30 during all scheduled classes!!!
Pockets-Knee-Floor
Teams of 3:
AMRAP 15:
12/9 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans Rx(115/80) Rx+(155/105)
Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.
Do not forget Bring a Friend WOD this Saturday 3/30 during all scheduled classes!!!
Every 2 mins
For Time:
200m Run
15 Clean and Jerks (135/95)
200m Run
12 Clean and Jerks
200m Run
9 Clean and Jerks
200m Run
3 Squats
You pick the weight
5 Rounds
21 Double-Unders
12 HSPU
21 Double-Unders
15/12 Calorie Row
Rest 1:00 after each round
24 Min AMRAP:
21 Calorie Row/Bike
18 Sit-ups
15 Wall Balls
12 KB Box Step-ups
– Step-ups should be done with one KB – hold it the same way you would for goblet squats
– Remember: break parallel for every wall ball! If you aren’t sure how low you’re getting, put a ball behind you anyway
