Woman-makers and Toes-to-bars
6 Woman-makers (17.5/10 kg.) 12 Toes-to-bars 4 rounds
What just happened?
500-m Row 7 Overhead Squats (70/50 kg.) Rest 3 min. 4 Rounds
Bike Plate Jump-overs Lunges
60/42-cal. Air Bike Then: 10 Lateral Plate Jump-overs (10/5 kg.)* 10 Plate Lunges 10 Rounds
DU’s Ring Hold Burpees Ring-row Hold Ring Rows
30 sec.-60 sec.-90 sec.-120 sec. Double-unders Ring Hold (top of Ring Dip) Burpees Ring-row Hold (top of Ring Row) Ring Rows
Row SDHP
Partner Workout 2k Row Then: 10 Sumo Deadlift High Pulls (40/25 kg.) 20 Lateral Barbell Jump-overs 10 Rounds * Share the Row * One round at a time; total of 5 rounds each
21-15-9 Sit-ups Squat Snatches
21-15-9 reps of Sit-ups Squat Snatches (35/25 kg.)
Muscle-ups Farmers Carry
6 Muscle-ups 100-m Farmers Carry (17.5/10 kg.) 8 Muscle-ups 200-m Farmers Carry 10 Muscle-ups 300-m Farmers Carry 12 Muscle-ups 400-m Farmers Carry and so on… AFAP in 20 min.
Push-push-push chipper
60 Wall Balls (9/6 kg.) 50 Push-ups 40 Push Presses (40/30 kg.) 30 Ring Dips 20 Thrusters 10 Wall Climbs
Run 800m DUs Hip Extensions Run
Run 800 m Then: 35 Double-unders 15 Hip Extensions 5 rounds Run 800 m
Burpee Box Jump-overs Air Squats
8 Burpee Box Jump-overs (60/50 cm.) 18 Single-arm DB Hang Power Snatches (22.5/15 kg.) 24 Air Squats AMRAP 10 min.
The Lucky 13 Pumpkin Partner WOD
13 Pumpkin Deadlifts 13 Lunges with Pumpkin OH 13 Pumpkin Goblet Squats 13 Pumpkin Partner Wall Balls 13 Pumpkin Slam Balls! 13 Pumpkin Partner Russian Twist Throws 130-m Pumpkin Carry – in partners AMRAP 24 min. * Switc...
HSPUs 1 Front Squat + 1 Squat Clean
8 HSPUs 8 x 1 Front Squat + 1 Squat Clean (20/15 kg.) AMRAP 15 min. * Every 2 min., perform 1 Rope Climb
Power Snatches Row
Odd minute: 3 Power Snatches (60/40 kg.) Even minute: 250-m Row 12 min. (6 rounds)
Parallette Pass-throughs
12 Parallette Pass-throughs 12 Shoulder Presses (35/25 kg.) 12 Back Squats 12 Burpees 3 rounds
Run & Sit-ups
100-m Run 25 Sit-ups AMRAP 10 min. Straight into 400-m Farmers Carry (17.5/12.5 kg.)
Filthy Fifty
50 Box Jumps (60/50 cm.) 50 Jumping Pull-ups 50 Kettlebell Swings (16/12 kg) 50 Walking Lunges 50 Knees-to-elbows 50 Push Presses (20/15 kg.) 50 Hip Extensions 50 Wall Balls (9/6 kg.) 50 Burpees 50 Double-unders
30-sec. Front-rack Hold
5 Front Squats (80/60 kg.) 30-sec. Front-rack Hold 10 DB Hang Split Cleans (2x 17.5/12.5 lb.) 5 Rounds