13 Minute AMRAP
200m Run
1 Rope Climb
(2 Rounds of Cindy)
– 5 pullups
-10 push-ups
-15 air squats
*All cardio and gymnastic movements are adjustable to an individuals ability
4 Rounds for Time
100m Farmers carry 53/35
10 KB Dead-lifts
15 Weighted sit-ups
*2 KB for farmers carry/dead-lifts
*1 Kb for sit-ups
*All weight and movements are adjustable to an individuals ability
Partner WOD
*All first movements use a slosh pipe
800m OH Run
100 Sit-ups/ plank holds
200 Bench Press/ ring row hold
300 Front rack lunges/ Hold bottom of a squat
800m OH Run
*Partners accumulate total reps/ they may switch at any time
For Time:
30 Clean and Jerks, 135# / 95#
20min Amrap
5 Ring Muscle-ups
10 Pistols (alt. each leg)
15ft Handstand Walk
Scales of handstand walks:
(10 Wall Facing Shoulder taps)
(15ft Pike handstand walk)
12 Minute Amrap
50 Double-unders
(100 Single-unders)
8 Goblet box step overs
20 Minute Amrap
5 Ring Muscle-ups
10 Pistols
15ft Handstand Walk
10min Emom
Odd min: 5 Snatch Grip Push Press 155/105 (rx+ 185/125)
Even min: 3 Bar Muscle ups
10 min Amrap
100′ Sled Push
5 Power Snatch 135/95
10 Box Jumps 30″/24″
Sprint
400m
Rest 1 minute
400m
4 Rounds (15min Time Cap)
500m row
15 HSPU
7min AMRAP
5 Kb Power Cleans 53/35
5 Kb Thrusters 53/35