carrie

  5 Rounds For Time:   15 SDHP (S:75/55 RX:95/65 A:115/85) 15 Hang-Cleans (Same) 15 Toes-To-Bar 15 Sit-Ups (ABMAT Optional)   Extra: Rope Climbs    

  “East German Cindy”   AMRAP In 20 Mins Of:   15 Pull-Ups 30 Push-Ups 45 Air Squats        

  1100 HLCLV   ? Rounds For Time:   15 Thrusters (115/80) 15 Explosive Push-Ups 400m Ruck-Run (45/30)   *Remaining Time Open Gym   WOD:    “Nancy”   5 Rounds For Time:   Run 400m 15 O/H Squats (95/65)  … Read more »

  0930 Warrior Program   For Time:   800m Ruck March Farmers Walk (45/25) ruck (45’s/25’s) dumbbells (Two) 30 DB Squat Cleans (45/25) 90 Hammer Swings 30 Wall Balls (20/14) 30 Burpees 800m Ruck March Farmers Walk (45/25) ruck (45/25)… Read more »

  25 Mins To Work Up To A 1RM Of:   Push-Jerk   -Then-   AMRAP In 7 Mins Of:   1 Push-Jerk At 80% Of 1RM 25 Jumping Jacks W/ 2.5lb Plates Run + Touch The Fountain (40m Dash)… Read more »

  For Time:   Row 500m Run 400m W/ Wallball (20/14) 100 Air Squats 25 HSPU’s 25 Pull-Ups 50 Sit-Ups (No ABMAT) Run 400m W/ Wallball      

  25 Mins To Work Up To A 1RM Of:   Deadlift (No Drops From The Top)   –Then–   AMRAP In 8 Mins Of:   5 Toes-To-Bar 8 Squat-Thrusts (Burpee W/O Push-Up Or Jump) 1 Deadlift At 70% Of… Read more »

  12 Rounds For Time:   Sprint 200m Rest a minimum of 15 Secs. (More Rest Is Optional)   *The Total Time For ALL Runs And Rest Is Your Score.   Extra: Back Levers (Advanced Movement)        

  30 Mins To Work Up To A 1RM Of:   Front Squat   –Then–   AMRAP In 7 Mins Of:   8 Lateral Box Jumps 8 D/U’s 1 Front Squat At 75% Of 1RM    

  1100 HLCLV:   1,1,1,1,1,1,1,1,1,1. (2 Options): Deadlift Or Snatch   Within The 2 Hours Complete:   100 Ring Flyes 200 Heavy Hammer Swings Tire Flips (Optional)   Teens (And Adults):   For Time:   Run 800m 40 Box Jumps… Read more »