Establish a 1 Rep Max Overhead Squat (Taken From Rack or Floor) In Partners, For Time 50-40-30-20-10 Reps For Time Overhead Squat Knees To Elbows 15 Minute Time Cap Level 1 – 75/55# Level 2 – 115/75# Level 3 – 135/95#
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Open Wod 20.1 10 Rounds For Time: 8 Ground To Overheads 95/65# 10 Bar Facing Burpees 15 Minute Time Cap Scaled 10 Rounds For Time 8 Ground To Overheads 65/45# 10 Bar Facing Burpees (May Step Over Bar on Burpees) Immediately Upon Finishing Workout 7 Minutes To Establish a...
2 Rounds For Time Level 1 2 Rope Climbs (Supine To Standing) 20 Seconds L-Sit 2 Rope Climbs (Supine To Standing) 20 Seconds L-Seated Hang 2 Rope Climbs (Supine To Standing) 20 Seconds Hollow Hold 2 Rope Climbs (Supine To Standing) 20 Seconds Plank Hold Level 2 – 1...
Build To a Heavy 5-Rep Weighted Dip 9 Minutes AMRAP 10 Deadlifts 50′ Single Arm Overhead Walking Lunges 20 Single Arm Alternating DB Snatches 50′ Single Arm Overhead Walking Lunges Switch Arms at 25′ Mark For Lunges Level 1 – 155/105#, 30/20# Level 2 – 185/125#, 45/30# Level 3...
Level 1 12 Minutes EMOM Min 1 – 25 Double Unders Min 2 – 11/8 Calorie Row Min 3 – Max Jumping Pull-up Level 2 12 Minutes EMOM Min 1 – 40 Double Unders Min 2 – 12/9 Calorie Row Min 3 – Max Pull-up Level 3 12 Minutes...
Open Wod 20.4 For Time: 30 Box Jumps 24/20” 15 Clean and Jerks 95/65# 30 Box Jumps 24/20” 15 Clean and Jerks 135/85# 30 Box Jumps 24/20” 10 Clean and Jerks 185/115# 30 Alternating Pistol Squats 10 Clean and Jerks 225/145# 30 Alternating Pistol Squats 5 Clean and Jerks...
Establish a 1 Rep Max Strict Press Level 1 In Partners, 3 Rounds For Time 30 Calorie Bike 50 Hanging Tucks Level 2 – Toes To Bar 40 Of Each Level 3 – Toes to Bar 50 Of Each
Establish a 1 Rep Max Deadlift 7 Minutes AMRAP 15 Deadlifts 15 Bar Facing Burpees Level 1 – 185/125# Level 2 – 225/155#
“Hammer” 5 Rounds For Time 5 Power Cleans 135/95# 10 Front Squats 135/95# 5 Push Jerks 135/95# 20 Pull-ups Rest 90 Seconds