Author: arnie

LETS SEE HOW MUCH WE CAN BENCH!

5 RDS
12 STOH 85/115
12 TOES TO BAR
200 MT RUN W A PLATE 15/25

GRAB A PARTNER!

ONE ATHLETE COMPLETES ONE FULL RD AT A TIME

00-10 MIN AMRAP

10 D/L 95/135
10 BOX JUMPS
10 WALL BALLS

12-24MIN AMRAP

8 FRONT SQUATS
8 BOX JUMPS
8 KB SWINGS 35/55

26-32 MIN ( WHAT’S YOUR STRATEGY?) ONE WORKING AT A TIME

RUN FOR DISTANCE

200 MT ONE ARM FARMERS CARRY KB OR DB 35/55
50 SIT UPS
50 GROUND TO OH USING A PLATE 25/45
50 LUNGES IN PLACE WITH PLATE OH
50 SIT UPS
200 MT ONE ARM FARMERS CARRY

3:00 MIN MAX CAL BIKE
REST 3 MIN
3 MIN MAX CAL BIKE
GOAL: BOTH RDS WITHIN 3 CAL OF EACH OTHER

PENALTY
FOR EVERY CAL NOT WITHIN 3 OF THE PREVIOUS RD YOU"LL PAY7 BURPEES AT THE END OF WORKOUT.

TEAMS OF 2 SO YOU CAN KEEP TRACK OF YOUR PARTNER’S CAL!

ENDURANCE + WOD OF THE DAY

FOR TIME

800 MT RUN
4 RDS OF CINDY
800 MT RUN
4RDS OF CINDY
800 MT RUN

SPEND 15 MIN WORKING TO A CHALLENGING WEITGH .

WITHOUT DROPPING THE BAR .

1 POWER SNATCH
1 HANG SQUAT SNATCH
1 OHS

6 RDS
6 POWER SNATCHES
6 OHS
6 BURPEES OVER THE BAR
24 DUBS

RX 65/95
RX+ 85/115

PUSH PRESS -RUN-WALL BALLS

5- 200 MT RUN -25
10-200 MT RUN-20
15-200MT RUN-15
20-200MT RUN-10
25-200MT RUN- 5
20-200 MT RUN-10
15-200MT RUN-15
10-200MT RUN-20
5-200MT RUN-25

65/95