W.O.D.

3 Rounds of 1 min on/ 1 min off:

- Row Calories

- ABMAT sit-ups

- 15' Rope Climbs

- Wall walks

Score is total reps

W.O.D.

10 min EMOM

- 200m Run

7x7 Back Squat

10 min EMOM: 2 Snatch (heavy touch n’ go)

W.O.D.

12 min to get in:

- Max rep pull-ups

- Max rep double-unders

- Max rep KB Swing (RX: 35/53; Comp: 53/2 pd)

 

*rest as needed

 

Strict Press 5x8 (from the ground)

 W.O.D.

3 RFT

- 5 HSPU (comp: strict HSPU)

- 10 Power Cleans (95/135)

- 50 DU

W.O.D.

15 Min AMRAP

5/5, 10/10, 15/15…

- WB (14/20)

- T2B

DL 5x10

 

W.O.D.

Max 1,000m Row

WOD 21-15-9 Pull up/BJ (RX: 20/24, Comp: 24/30) C2B/BJ (RX: 20/24, Comp: 24/30) Bar MU/BJ (RX: 20/24, Comp: 24/30)

Overhead squat 5x8

WOD - Chipper

- 3 15' Rope climbs - 30 OHS (rx 65/95, comp 95/135) - 800m run

Clean and jerk 5x2 heavy

W.O.D. 10 min AMRAP

3/3, 6/6...

- Pull ups - Box jumps (24/30)

1 clean and jerk (RX 95/135), (Comp 135/225) after each round

W.O.D.

Teams of 3:

3 Rounds

- 250m Row

- MU Transition Hold

- Handstand Walk

W.O.D.

5 RFT

- 10 Snatch Rx (75/115)

- 10 T2B

Front Squat 9-9-9-9-9

 

W.O.D.

'Chipper"

- 25 Hang Clean (95/135)

- 200 DU

- 25 Font Squat (95/135)

- 50 KB Swing (35/53)

        *12 min time cap

Strict Press from the floor 9-9-9-9-9

Strict pull ups

 

W.O.D.

7 min AMRAP

- 6 S2OH Rx (75/115) Comp (105/155)

- 8 Burpee Pull Ups

Partner "Chipper"

- 400m med ball run (14/20) - 80 KB swing (35/53) - 60 ab mat sit ups - 40 Box jumps (20/24) - 400m med ball run (14/20) - 40 Box jumps (20/24) - 60 ABMAT sit ups - 80 KB swing (35/53) - 400m med ball run (14/20)

Note: (you go/I go), except both partners run every 400m, and can pass ball back and forth.  Ball must stay off the ground.

W.O.D.

- Row 1000m - 80 front rack walking lunge steps 65/95