Teams of 3:
7 min AMRAP:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)
Rest 3 Minutes
7 min AMRAP:
50 Bench Press (135/93)
50 Bench Press (155/103)
AMRAP Bench Press (185/123)
Rest 3 Minutes
7 min AMRAP:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
30 Seconds
Easy Single Unders
Active Samson
Push-up to Down Dog
High Single Unders
Active Spidermans
Straight Leg Inchworms
Double Unders
Slow Air Squats
Push-up Plank Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
Start around 60% and build by feel. You do not have to build every minute.
3 Rounds(20 min cap):
15 Power Cleans (115/78)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
35/25 Calorie Assault Bike
POWER CLEANS:
• Choose a weight you can cycle for 20+ reps when fresh
• Should be able to cycle 3-5 reps per sets in the workout today
PUSH-UPS:
• Choose a variation you can complete 4-5 reps with each set
•Substitutions:
* Reduce Reps
* Push-ups to Box or Bench
* Band Assisted Push-ups
DOUBLE UNDERS
• 150 Total Reps in the Workout
• Substitutions:
* Reduce Reps
* 115 Single Unders
* 90 Seconds of Practice
20 Seconds
Easy Jog
Quad Stretch
Knees to Chest
Easy Jog
Straight Leg Kick
Alternating Groin
Easy Jog
Walking Samson
Walking Spiderman
Medicine Ball Jog
Medicine Ball Foot Taps
Medicine Ball Deadlifts
Medicine Ball Jog
Medicine Ball Slams
Medicine Ball Squats (Squat to Ball)
Medicine Ball Jog
Medicine Ball Push Press
Medicine Ball Squats (Squat with Ball)
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
Wod Intent:
• Looking for a longer workout today (25-30 Minutes)
• Around 4-5 Minutes for the Runs
• Around 4-5 Minutes for the Swings and Wallballs
RUN:
• If unable to Run, complete one of the following:
* 1000 Meter Row
* 1600 Meter Bike Erg
* 55/40 Calorie Bike
*800 Meter Ski Erg
KETTLEBELL SWINGS & WALLBALLS:
• Should be able to complete 25+ unbroken reps when fresh
• Shooting for 4-5 sets max within today’s workout
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set
Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set
Parking Lot Lap
Quad Pulls down and back
Knee Tucks down and back
Alt. Crosskicks down and back
10 Knuckle Drags
Alt. Groin Stretch down
Cradle Stretch down and back
Samson Stretch down and back
Spiderman Crawl down and back
Inch Worms down(no push-up)
Toe Walk down and back
Heel Walk down and back
Lateral Slides down and back
High Knees down and back
Butt Kicks down and back
Every 3 Minutes for 21 Minutes(7 rounds):
400m run*
12 Toes to Bar
*start each run from your ttb station
*slowest round is your score
