15
10
2020
DU HSPU Row
2 min. Double-unders 2 min. HSPUs 2 min. Row 3 rounds
14
10
2020
Power Snatch 5-3-3-1-1-1
Power Snatch 5-3-3-1-1-1 15-12-9 Power Snatches (40/25 kg.) Burpees
13
10
2020
Friendly Fran
21 Thrusters(50/40) 21 Chest-to-bar pull-ups 3 Rounds
12
10
2020
Sprint Over-unders
Every 3 min. complete: 12 Over-unders 12 Back-rack Walking Lunges (50/35 kg.) 12 min. (4 Rounds)
11
10
2020
Plate
10-20-30-40-50… Plate Good Mornings (25/15 lb.) Plate Russian Twists Box Jumps (60/50 cm.) Plate Ground-to-overheads Plate Overhead Sit-ups As far as possible in 30 min.
10
10
2020
Team of 2 Row Hang Snatch
In Partners: P1 Rows 500 m P2 performs AMRAP: 2 Hang Power Snatches (50/35 kg.) 2 Hang Squat Snatches 2 Burpees Switch 5 Rounds Each
09
10
2020
Front-rack Step-ups Goblet Squats
10 Alt. DB Front-rack Step-ups (22.5/15 kg.) 15 DB Goblet Squats 20 Double DB Heel Touches 100-m DB Carry (1 DB anyhow) 4 Rounds
08
10
2020
Split Jerk Weighted Pull-up
1 Split Jerk (@70) 1 Weighted Pull-up (15/7.5 kg.) AMRAP 12 min. * Add 1 rep to both movements each round
07
10
2020
Run Dips Swings
First Minute: Run 200 m Second Minute: 12 Ring Dips Third Minute: 20 KB Swings (24/16 kg) Fourth Minute: Rest 4 Rounds
05
10
2020
Legs on Fire!
24-12-6 Deadlifts (60/40 kg.) Hang Power Cleans Assault Bike Calories
04
10
2020
Shoulder-to-overheads Air Squats
6-12-18 Shoulder-to-overheads (50/35 kg.) 18-36-45 Air Squats Rest 2 min. Row 1k
03
10
2020
Farmers Carry Lateral Burpee
100-m Farmers Carry 10 Lateral Burpee over the barbell 5 Rounds
02
10
2020
Hang Squat Clean1 Front Squat
Find heaviest load for: 3 x Hang Squat Clean + 1 Front Squat
01
10
2020
Wall Balls Back Squats
8 Wall Balls (9/5 lb.) 8 Back Squats (35/25 kg.) AMRAP 20 min. Every 2 min. perform 20 Double-unders
30
09
2020
10-to-50
10 Wall Climbs 20 Clapping Push-ups 30 Parallette Pass-throughs 40 Weighted Sit-ups (9/5 kg.) 50 Weighted Hip Extensions (9/5 kg.)
29
09
2020
Run Med ball
Run 400 m with Med. Ball (9/5 kg.) Run 400 m 20 MB Cleans Rest 1 min. 3 Rounds
28
09
2020
Yikes!
Yikes! 10 Rope Climbs 20 Overhead Barbell Lunges (60/40 kg.) 30 HSPUs
27
09
2020
Handstand walk and DB friend
15 m. Handstand Walk 25 Devil’s Presses (17.5/10 kg.) 25 DB Suitcase Deadlifts – each side 25 Alt. DB Squat Snatches 25 DB Renegade Rows – each side
26
09
2020
Partner WOD Bike Hold Run
In Partners P1 performs: 24/16-cal. Bike P2 performs: Plate Squat Hold (10/5 kg.) Switch Then, both Run 400 m with Plate Then, repeat with: Plate Hold Overhead Finish off with: 50 Partner Leg Throws each