171011
WOD For Time: 800m Run 6 Rounds “The Chief” 400m Run 4 Rounds “The Chief” 200m Run 2 Rounds “The Chief” *20:00 Cap *1 Round of “The Chief” is: 3 Power Cleans (135/95#) 6 Pushups 9 Air Squats
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WOD In Teams of 2 or more at each station 4:00 AMRAP, 2:00 Rest/Transition: Rope Sled Pull (empty sled) Sled Push (empty sled) DBall/Slam Ball over shoulder or Stone to shoulder Farmers Carry (use...
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WOD 3 Rounds: 4:00 AMRAP, 4:00 Rest: 15 TTB 12 DB Step Back Lunges (50/35#) 9 DB Clean and Jerk (50/35#)
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WOD For time: 25 Burpees 600m Run with Slamball 21 KBS (53/35#) 12 Pull-ups 25 WBS (20/14#) 600m Run with Slamball 21 KBS 12 Pull-ups *30:00 Cap
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WOD 4 Rounds, each for time: Every 6:00: 800m Run Cashout 400m DB/KB Single Arm Farmer’s carry (50/35#)
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WOD CFG Open WOD 16.3 7:00 AMRAP: 10 Power Snatches (75/55#) 3 Bar Muscle Ups Skill/Strength 3 RNFT: 8-12 DB Bench Press AHAP 8-12 Single Arm DB Row AHAP Max Effort Hanging L-Sit Hold Rest 1:00 *15:00...
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Skill/Strength Every 2:00 for 5 rounds: 4 Back Squats *Start around 60% and build up to a heavy set of 4 for the day WOD 3 RFT: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95#) *13:00 Cap
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WOD 25:00 EMOM: Min 1: 0:30-0:45 1-Arm HS Hold Min 2: 2x 0:15 AMRAP TTB Min 3: 10 Candlestick Rollups Min 4: 0:30 Ring Dip Negatives Min 5: 0:30 V-up Crunches
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WOD “Fight Gone Bad” 3 Rounds, 1:00 at each station, for max reps: Wall Ball Shots (20/14#) Sumo Deadlift High Pulls (75/55#) Box Jumps (20″) Push Press (75/55#) Calorie Row Rest
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WOD 20:00 AMRAP: 1 Round of “Cindy” 1 Deadlift (275/185#) *1 Round of “Cindy” is: 5 Pull-ups + 10 Push-ups + 15 Air Squats
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Skill/Strength 12:00 to build to a heavy Squat Clean and Jerk WOD 2 RFT: 400 Meter Run 21 Lateral Burpees over bar 12 Squat Cleans (115/80#) *9:00 Cap
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Skill/Strength 3 Rounds for Quality: 8-12 DB/KB/EZ Bar Bicep Curls 8-12 Strict Ring Dips 5-10 Strict Knee to Bar WOD 4 RFT: 21 Deadlifts (135/95#) 15 Box Jump Overs (24/20″) 9 Push Jerks (135/95#)...
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WOD In 4:00, 400m Run 21 CTB Pull-ups Then AMRAP Double Unders Rest 4:00 In 4:00, 300m Run 21 TTB Then AMRAP Double Unders Rest 4:00 In 4:00, 200m Run 21 Pull-ups Then AMRAP Double Unders *Score is...
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WOD 25:00 Converstational AMRAP: 10 Lateral Slam Ball Toss (per side) 5 DBall or 15 Slam Ball 3 Rope Climbs 1:00 Deadbug
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Skill/Strength 10:00 to build to a heavy Deadlift WOD 15:00 AMRAP: Teams of 2, 3 WBS (20/14#) 3 KBS (53/35#) 3 Burpees 6/6/6, 9/9/9, etc. *In this team of two workout, partners will complete full...
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WOD 25:00 AMRAP: In Teams of 3, 30 Shoulder to Overhead (95/65#) 30 Front Rack Step Back Lunges (95/65#) 30 Sit-ups *One person running a 400m, while other two complete reps of AMRAP *Split reps any...
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Skill/Strength 12:00 to build to a heavy complex: 2 Squat snatch + 1 OHS *Reset between the two snatch singles, no TnG WOD For Time: 15-12-9 Box Jumps (30/24″) Power Snatch (95/65#) Deadlift (95/65#)...
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Skill/Strength 3 RNFT: 8-12 Barbell Bent Over Row 8-12 Single Arm DB/KB Strict Press 5-10 Strict TTB *12:00 Cap WOD 3 RFT: 400m Run 21 KBS (53/35#) 12 HSPU *14:00 Cap
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WOD In 3:00, 18 Thrusters (95/65#) 18 Pullups Max Burpees to 6″ Target Rest 3:00 In 3:00, 15 Thrusters (95/65#) 15 Pullups Max Burpees to 6″ Target Rest 3:00 In 3:00, 12 Thrusters (95/65#) 12 Pullups...
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WOD 25:00 EMOM: Min 1: Calorie Row Min 2: 0:30 AMRAP Pushups Min 3: 0:45 HS Hold Min 4: 0:45 Banded Pull-aparts Min 5: 0:25 L-Sit Hold
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