Strength: Back Squats
MEN & WOMEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 55lbs)
MASTERS MEN & WOMEN – includes Masters Men/Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65lbs / 45lbs)
Hotshots 19
190m Run
19 Burpees
19 Deadlifts
19 Sit Ups
19 Overhead Squat
19 Push ups
19 Shoulder Press
19 Push Press
800m Run
19 Air Squats
19 Power Cleans
19 Ring Rows
19 Power Snatch
19 Knee Raises
19 Back Squats
19 Kettlebell Swings
19 Shoulder Press
190m Run
WOD:
Death By Box Jumps, Pull Ups, Handstand Push Ups
Min 1- 10 Handstand Push ups
Min 2-10 Box Jumps
Min 3-10 Pull ups
Min 4-12 HSPU
Min 5-12 Box Jumps
Min 6-12 Pull Ups
Min 7-14 HSPU
Continue the pattern until you do not complete the set number of reps within the minute.
Strength: Push Press + Static Hold
Skill: Turkish Get Ups
WOD: For Time
500m Row
400m Run
30 Toes to Bar
20 Sumo Deadlifts (115/75)
10 Hang Snatch + Overhead Squat (115/75)
Strength: Deadlifts
Skill: 100m Sprint
WOD: 12 Min AMRAP
80 Double Unders
20 Wall-Balls
Strength: Snatch Balance
WOD: For Time
400m Run
80 Air Squats
60 Sit Ups
40 Hand Release Push Ups
20 Pull Ups
Strength: Front Squats
WOD: 13.1 Open WOD w/Cleans
17 Min AMRAP
40 Burpees
30 Power Cleans (75/55)
30 Burpees
20 Power Cleans (125/85)
20 Burpees
10 Power Cleans (175/115)
10 Burpees
AMRAP of Power Cleans @ (225/145)
3 Rounds
10 Med Ball Squat Cleans
10 Med Ball Push Ups
Rest 1 Minute
3 Rounds
2 Rope Climbs
10 Shoulder to Over Head (115/75)
Rest 1 Minute
3 Rounds
10 Front Squats (115/75)
10 Burpees
Strength: Deadlift
WOD:
30-20-10
Kettle Bell Swings
Overhead Lunges
Skill: Timed Jog/Run
Strength: Snatch Complex
WOD: 10Minute AMRAP
Max Wall Balls
*At the top of each Minute Stop and complete 2 Wall Climbs or 8 Hand Release Push ups*
