3 Rounds for Time
Warmup 3 rounds: 20 cal row 10 push-ups 10 kb swings Post your scores to the Whiteboard. Workout of the Day 3 rounds for time: 50 ft. farmers’ carry (45/35 db) (CT-2/1.5 kb) 15
3 Rounds for Time
Warmup 400m run 10 passthroughs 30 sec handstand hold 5 strict pull-ups 5 kipping/butterfly pull-ups Post your scores to the Whiteboard. Workout of the Day 800m run buy in 3 rounds for time: 10
16.3
Workout of the Day Open Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Notes
16.3
Workout of the Day Open Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Notes
3 Rounds for Time
Workout of the Day 3 RFT 6 HSPU 12 burpee box jumps (30/24) 18 GHD sit-ups 12 jumping Pullups 6 ring dips Strength Superset 3 x 5 bench press and 3×5 strict press
7 Minute AMRAP
Workout of the Day 7 min AMRAP 100 Double Under buy in Rest of time 10 push-ups 10 lunges (CT pistols) 10 sit-ups 10 air squats Strength Strength, clean and jerk 10×1@60% Skill
12 Minute AMRAP
Workout of the Day WOD 12 min AMRAP 12 box jumps (24/20) 12 push-ups 12 wall balls 12 burpees Strength Squat 3×5 @80% Skill Work Skill work, MU progression Post your scores to the
Partner WOD
Workout of the Day Partner WOD 20 min 5 OHS (135/95) (185/125) CT 10 push press (same weight) 15 Pullups (CTB) CT 20 calorie row Strength Strength, snatch 10×1@60% Skill Work Skill Work, 3