STRENGTH

2k row (Time Trial)

WOD

Cindy

[AMRAP]  As Many Rounds As Possible in 20 minutes of:

–  5 Pull-ups
–  10 Push-ups
–  15 Air Squats

Your score is the number of COMPLETED rounds.

STRENGTH

Back Squat

10-8-6-4-2 (75%)

WOD

7 min AMRAP

5 muscle ups (bar or ring)/CTB/Pull Ups
25 Wall Balls 20/14
50 Double Unders

STRENGTH

Back Squat

3x 10

WOD

5 Rounds For Time

12 KB/DB Snatches 53/35
9 Hand Stand Push Ups
6 Chest To Bar Pull Ups

OPEN 16.2

[AMRAP] – As Many REPS As Possible in 4 minutes + Bonus Times.

SCORING:  Enter your total REPS in the Score field and the TIME of your last COMPLETE round in the Notes field.  Shortest time determines the winner in the event of a tie.

EACH round below starts with:

–  25 Toes-to-Bar
–  50 Double-unders

and ends with the Squat Cleans shown.

Your time is UP if you do not finish the round by the clock time listed beside it:

Round 1   —     4:00
–  15 Squat Cleans  @  135 lbs / 85 lbs  ( M / W )

Round 2   —     8:00
–  13 Squat Cleans  @  185 lbs / 115 lbs

Round 3   —   12:00
–  11 Squat Cleans  @  225 lbs / 145 lbs

Round 4   —   16:00
–  9 Squat Cleans  @  275 lbs / 175 lbs

Round 5   —   20:00
–  7 Squat Cleans  @  315 lbs / 205 lbs

When you complete a round, you may immediately start the next round (without having to wait for the current four minutes to expire).
—————————————————————————-
SCALED:

EACH round below starts with:

–  25 Hanging Knee Raises
–  50 Single-unders

For the Squat Cleans:
Round 1:   15 Squat Cleans  @  95 lbs / 55 lbs  ( M / W )
Round 2:   13 Squat Cleans  @  115 lbs / 75 lbs
Round 3:   11 Squat Cleans  @  135 lbs / 95 lbs
Round 4:   9 Squat Cleans  @  155 lbs / 115 lbs
Round 5:   7 Squat Cleans  @  185 lbs / 135 lbs
—————————————————————————-
MASTERS:

EACH round below starts with:

–  25 Toes-to-Bar
–  50 Double-unders

For the Squat Cleans:
Round 1:   15 Squat Cleans  @  115 lbs / 65 lbs  ( M / W )
Round 2:   13 Squat Cleans  @  135 lbs / 85 lbs
Round 3:   11 Squat Cleans  @  155 lbs / 105 lbs
Round 4:   9 Squat Cleans  @  185 lbs / 125 lbs
Round 5:   7 Squat Cleans  @  205 lbs / 145 lbs
—————————————————————————-
SCALED MASTERS:

EACH round below starts with:

–  25 Sit-ups
–  50 Single-unders

For the Squat Cleans:
Round 1:   15 Squat Cleans  @  65 lbs / 45 lbs  ( M / W )
Round 2:   13 Squat Cleans  @  85 lbs / 65 lbs
Round 3:   11 Squat Cleans  @  105 lbs / 75 lbs
Round 4:   9 Squat Cleans  @  125 lbs / 85 lbs
Round 5:   7 Squat Cleans  @  145 lbs / 105

STRENGTH

Front Squat 5×5

WOD

Barbell Conditioning

50 Power Cleans for time @ 155/105

CORE

50 Overhead Squats 45/35