Warm Up: – 4 min PVC / banded movements
6 min barbell warmup
Skills: Getting under the Squat Snatch
E:90 sec for 12 min
1-4 : 1 drop snatch + 1 hang squat snatch
5-8 : 1 hang squat snatch + 1 squat snatch
WOD: – 3 rounds for time:
35 wallballs @ 20/14
35 deadlift @ 185/125
Warm Up: – 2 min jump rope
800m run
5 min barbell warmup
WOD: – AMRAP 12
3 rope climbs
12 push press @ 135/95
50 DU / 150 SU
Warm Up: – AMRAC 4
6 kb swings
6 slow pushups
12 jumping squats
AMRAC 4 – Mini rounds of WOD
4 db snatch (warm to WOD #)
4 burpee box jumps-overs
WOD: –
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 minutes
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Teenagers:14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled: (Ages 16-54):
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK
Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.
Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.
If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Warm Up: – 400m run
3 min pullup warmup
3 min HSPU warmup
WOD: – EMOM 24
1. 8 C2B pullups (jumping C2B)
2. 8 strict HSPU (sc: push press)
3. 12/9 cal row
4. 15 wallballs @ 20/14
Warm Up: – 6 min Partner warmup (ascending reps)
Burpees
Box jumps @ 24/20
6 min barbell warmup
Strength: – E:2 min for 12 min
Front Squat + Thruster + Jerk (NTE 185/125)
WOD : – "The Devil Wears ROGUE"
AMRAP 3 X 2
6 db thrusters @ 50/35
6 db S2OH
6 burpee box jump overs @ 24/20
REST 1 MIN BETWEEN AMRAPS
Warm Up: – 800m run
Mobility: – 90 sec banded pec distraction
90 sec banded hip distraction
WOD: – 8 X 200m run
REST 90 sec between
Record fastest and slowest time
Warm Up: – AMRAC 5
8 kb swings
6 ring rows @ 2211
4 kb thrusters
6 min barbell warmup (+ 95/65)
Skills: – Kipping practice
WOD: – 3 Rounds for time
3 rounds "Cindy"
15 squat cleans @ 135/95
30 situps
Warm Up: – 500m run
2 min jump rope
5 min dynamic movements
WOD: – For Total Reps:
2 rounds: 90 sec work each station / 30 sec rest between stations.
KB swing @ 53/35
DU / SU
OH Walking lunges @ 53/35 (sc: goblet hold)
Renegade row @ 30/15
50ft sled push (empty)
Warm Up: – In 5 min complete: 12 – 9 – 6
Calorie row
WOD: – Open 11.2
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20″)
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20″)
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20″)
Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.
Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.
Warm Up: – 2 min banded movements
4 min DB warmup
4 min OH squat warmup
WOD: – Overhead Squat
1-1-1-1-1-1
Begin @ 85% & build up
Shoulder Press
1-1-1-1-1-1
Begin @ 85% & build up
