Deadlifts 6-6-4-4-2-2 Every 2 minutes Deadlifts are intended to be touch and go, building to a heavy set of 2 on the final round. “Detention” AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders SC: seated db strict press, 185/135, 60 singles Fit: seated db strict press, 135/95, 30 singles
1.Snatch Balance EMOM 5 3 reps every minute. Start with empty barbell working way up to 60% 2. Squat Snatch 3-Position Snatch (floor, below knee, above knee) 2 sets @ 60% 2 Set @ 65% 2 sets @ 70% Rest 2mins bt sets *1 set is hitting all 3 pos* 3. Back Squat 5
Partner WOD 100 DU 80 KBS (53/35lb) 60 Jumping lunges 40 Hand release Push ups 20 Burpee box jump overs (24/20) 40 Hand release Push ups 60 Jumping lunges 80 KBS 100 DU
“Team Tosh Sprints” Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs
Strength: Front Squat 4 Reps @ 77% 1 Rep @ 82% 4 Reps @ 77% 1 Rep @ 87% 4 Reps @ 77% 1 Rep @ 92% Rest 2:00 Mins bt set “Heartbreak Kid” 3 Rounds For Time: 10 Front Squats (185/135) 20 Chest to Bar Pull-ups 50 Double Unders SC: 155/105, Jumping C2B
“Captain Crunch” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4
Strength: Squat Snatch 20 Mins to find 1RM Metcon: 30 Hang Squat Snatch, 115/80 *8 min time cap* SC: 95/65 Fit: 65/35
“Zero Dark Thirty” Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches (95/65) 140/100 Calorie Assault Bike 2 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (115/80) 140/100 Calorie Assault Bike 1 Round: 30 Toes to Bar 30
“Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3 Minutes Between SC & Fit; 70%-75% of BW for Bench, Bands across for strict pulls
”John Deere” For Time: 21-15-9 (Women 15-12-9) Row Calories 15-10-5 (Women: 9-7-5) Bike Calories 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories 15-10-5 (Women: 9-7-5) Bike Calories 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories 15-10-5 (Women: 9-7-5) Bike Calories SC& Fit: 21-15-9 10 Meter Shuttle Runs, Choose weight on farmers carry
