10 min of MU work

W.O.D.

TABATA Bar Facing Over Burpee

1 min Rest

TABATA T2B

1 min Rest

TABATA Cal Row

  *Score: 1 TABATA total of all reps        

Dead Lift: 5 @ 80%, 3 @ 85%, Max Rep @ 90%

W.O.D.

6 RFT: - 8 Push Press (95/135) - 20 KB Swing (35/53)

*13 min TC

       

Strict Pull Up Strength 3-3-3-3-3-3-3-3-3-3

 

W.O.D.

8 min AMRAP

- 3 strict HSPU

- 10 ABMAT sit-ups

       

20 min to complete 5-4-3-2-2-2-2 Squat Clean and Jerk

W.O.D.

20 min AMRAP

- 400m Run

- 10 Front Squats (115/185)

- 20 V-Ups

10 min EMOM of 3 handstand negatives

1 min rest

5 min EMOM of 30 sec handstand hold

W.O.D.

6 min AMRAP

- 10 push press (55/75)

- 5 Bar over burpee

 

Spend 20 min on squat snatch technique

W.O.D.

10 min AMRAP:

- 15 pull ups

- 5 squat snatch (95/135)

 

W.O.D.

3 RFT:

- 30 Box Jumps (20/24)

- 20 Russian Twists (14/20)

- 10 Ring Dips

W.O.D.

11 min AMRAP

- 15 T2B

- 10 Deadlifts (75/115)

- 5 Snatch (75/115)

       

18 min to work up to 3-3-3-3 of heavy TnG Power Cleans

18 min to Front Squat 6-5-4-3-3-3

W.O.D.

For Time: 800m Run

18 min to work up to a heavy Back Squat triple

W.O.D.

4 min AMRAP

- 8 Pull Ups

- 15 Wall Balls (14/20)

 

2 min Rest

 

4 min AMRAP

- 8 Pull Ups

- 15 Wall Balls (14/20)

*3 scores: Heaviest successful triple/AMRAP 1 Score/ AMRAP 2 Score

       

W.O.D.

10 min AMRAP:

- 20 Box Jumps (20/24)

- 10 HSPU

       

W.O.D.

Deadlift 1-10-1-20-1-30 

3 Min Max Rep Rope Climbs

Score is total load (add up all six barbell loads)/# Rope Climbs

         

W.O.D.

For Time:

75/65 Cal Row Buy-in

4 Rounds

- 10 T2B

- 10 Plate Burpees (25/45)

- 50 DU

As soon as you complete the WOD:

6-5-4-3-2 Hang Power Clean

W.O.D.

Five 2 minute rounds of: - 5 muscle-ups (scale BMU, Strict C2B) - 150-yard shuttle sprint (25 yards there and back, 3 times) - Max rep thrusters 95/135 in remaining time

Rest 3 minutes between rounds.

     

i1uvit Benchmark Marathon

25 minutes to complete the following:

- 150 WB (14/20) - Karen

- 30 Snatches (95/135) - Isabel

- 50-40-30-20-10 DU & Ab Mat Sit Ups - Annie

With remaining time max rep ring muscle ups/bar muscle ups/pull ups - pick one only.