Author: arnie

WARM UP
10 CAL BIKE ARMS ONLY
10 CAL BIKE LEGS ONLY
50 SINGLES

21-18-15-12-9-6-3
BURPEES
FRONT SQUATS 65/95
SDLHP
20 DUBS EVERY TIME YOU DROP / PUT THE BAR DOWN (NO RACKING ALLOWED)
RX+85/115

CLEAN COMPLEX X 2 TOTAL OF 6 ROUNDS

EVERY 2 MIN ON THE CLOCK
CHALLENGE YOURSELF AND ADD WEIGHT EVERY TIME!

STARTING WEIGHT RX65/95
RX+ 95/135

3-POWER CLEAN
2-HANG POWER CLEAN
1-SQUAT CLEAN
1-PUSH JERK

3-POWER CLEAN
2-HANG POWER CLEAN
1-SQUAT CLEAN
1-PUSH JERK

3-POWER CLEAN
2-HANG POWER CLEAN
1- SQUAT CLEAN
1-SPLIT JERK

GOAL = DO NOT DROP THE BAR

5 MIN CAP
400 MT FARMER CARRY 35/55 DB OR KB
RX+ 55/70

SPRINTS!
4X 200 MT RUN ON 1:45
4X 100 MT RUN ON 1:30
4X 50 MT ON 30 SEC

3RDS
400 MT
30 WALL BALLS
15 BOX JUMPS
200 MT
20 BACK SQUATS 65/95
10 DECK SQUATS

80 SIT UPS WITH MED BALL
70 TOES TO BAR
60 SQUAT SNATCHES 55/75
50 KB SWINGS 35/55
400 MT RUN
30 MT BEAR CRAWL(TOGETHER)
200 MT RUN
10 BURPEES OVER PARTNER EACH

E.M.O.M X 7 MIN
10 D/L 135/185
7 HAND R PUSH UPS

GRAB A PARTNER
14 MIN AMRAP
ROW/RUN RELAY(200mt)
1 PERSON RUNNING
1 PERSON ROWING

6 RDS

10 HANG POWER CLEANS 85/115
10 FRONT SQUATS
20 HOLLOW ROCKS
20LUNGES IN PLACE WITH PLATE OH 25/45

AFTER THE WOD

25MT PROWLER PUSH X 2 65/90

BATTLE ROPES