Team Name | WOD 1 : THE COMPLEX
Every 90 seconds for 8 sets:
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 2 Jerks
WOD 1 | WOD 2A : RIDE TOGETHER, DIE TOGETHER
In a 10-minute window:
2A.
As Many Calories As Possible on the Assault Bike.
2B.
AMRAP of:
15 Wall Balls 20/14lbs
10 Box Jump Overs 24/20"
5/3 Bar Muscle-Ups
WOD 2A | WOD 2B : RIDE TOGETHER, DIE TOGETHER
In a 10-minute window:
2A.
As Many Calories As Possible on the Assault Bike.
2B.
AMRAP of:
15 Wall Balls 20/14lbs
10 Box Jump Overs 24/20"
5/3 Bar Muscle-Ups
WOD 2B | WOD 3 : Snatch Ladder
For time, alternating reps:
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/105lbs
6 Squat Snatch 175/115lbs
4 Squat Snatch 185/125lbs
2 Squat Snatch 205/135lbs
WOD 3 | WOD 4 : DUMBBELLPALOOZA
For time, synchro reps:
20 Devil Press
30 DB Thrusters
50 DB Box Step-overs
DB: 50/35lbs
Box: 24/20"
WOD 4 | WOD 5 : THE SIXES
Every 2 min. for 16 min., alternating AMRAPs, pick up where partner left off:
2 min. AMRAP
6 Toes-to-bar
6 Chest-to-bar pull-ups
6 Power cleans
6 Shoulder to overhead
6 Front squats
6 Lateral burpees over the bar
Barbell: 135/95lbs
WOD 5 | WOD 6 : FLOATER
For time, in relay:
100' Sled Push 45/25#
200m Run
5 Sandbag Cleans 150/100#
50' Sandbag carry
5 Sandbag Cleans
200m Run
100' Sled Push
WOD 6 | WOD 7 : FINAL
For time:
30/20 Cal. Row (at the same time)
30' HS Walk (at the same time)
30' HSPUs (share reps, min. 10reps/person)
30' HS Walk (at the same time)
10 Rope Climbs 15' (alternating)
WOD 7 |
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