WOD

A. Bench Press 3-2-1-1-1; rest 2 min

B1. 15 T2B; rest 20 seconds x 4

B2. 15 tall box jumps; rest 1 min x 4

C. Max handstand hold; rest 2 min x 3

 

 

 

Back Squat 20 rep max (increase load by 5 or 10 lb if able)

then…

13 min amrap

– 13 Deadlifts (185/115)

– 13 Butterfly Sit-ups (completely vertical at top)

– 100 m run

Find 1RM Strict Press in 10 min

then…

For time:

50 Double Unders

6, 5, 4, 3, 2, 1

– Clean & Jerk 135/95#

– Burpee

50 Double Unders

Murph

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A: Clean & Jerk at 80% max

2-2-2-2 (rest 60-80 seconds)

B: For time:
– 12 Deadlifts (225#/155#)
– 40 Double-Unders
– 9 Deadlifts
– 30 Double-Unders
– 6 Deadlifts
– 20 Double-Unders
– 3 Deadlifts
– 10 Double-Unders

With a 3 min running clock:

– 400 m run

– AMRAP of kettlebell swings x 2; rest 3 min

Rest 5 min

With a 2 min running clock:

– 200 m run

– AMRAP HR push-ups x 2; rest 3 min

Rest 5 min

With a 1 min running clock:

– 100 m run

– AMRAP burpees x 2; rest 3 min

 

Front Squat

2-2-2-2-2-2-2

then…

12 min AMRAP

– 7 pull-ups

– 14 pistols

– 21 abmat sit-ups