Alternating On The 2:00 (3 Rounds):
A) 75 Double Unders
B) 25 Kipping Handstand Pushups
C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans
…
Add 3 Reps Each Round
Box: (24″/20″)
Barbell: (135/95)
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat
For Time:
70/50 Calorie Row
30 Pull Ups
50 Back Squats (115/85) *From the Ground
3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry Rleft)
:15 Second L-Sit Hold
Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
2 Rounds:
20 Push Jerks (115/85)
4 Rounds of “Cindy”
800 Meter Run
1: Every 2 mins for 8 Mins run 200m
2: AMRAP 3 Cal row rest 1 min AMRAP 3 Cal Bike
3: 200ft Handstand Walk in 20′ unbroken lengths
AMRAP 15:
60 Double Unders
30/24 Calorie Row/Bike
15 Deadlifts (225/155)
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
21-15-9:
V-Ups
Power Snatches (95/65)
Directly Into…
9-15-21:
Calorie Row/Bike
Overhead Squats (95/65)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Sub Rope Climbs with:
50 Pull-ups
50 DB Plank Rows
Bars, DB’s and Burpess must be outside the gym. Pull-up stations must be deadicated to 1 athlete for the entrie WOD
