Record your best Thruster 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
AMRAP 15 mins: Rope Climbs, Ring Dips and Wall BallsComplete as many rounds as possible in 15 mins of:
1 Rope Climb (15 ft)
10 Ring Dips
20 Wall Balls (20#/14#)
* Scale 1 RC to 2 Supine RC each round.
Photo by @robcwilson
Deadlift: 4-4-4-4Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
5 Bar Muscle Ups
10 Deadlifts (275#/185#)
50 Double Unders
* Sub 7 Supine Ring Rows or Strip Pull-ups each rd
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Row Calories, Box Jump Overs, Toes-to-bars and Dumbbell Front SquatsComplete as many rounds as possible in 18 mins of:
18 Row Calories
15 Box Jump Overs (24#/20#)
12 Toes-to-bars
9 Dumbbell Front Squats (50#/35#)
FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-upsAs a team of 2 complete for time:
Row 1500m
80 Kettlebell Goblet Squats (53#/35#)
40 Burpee Pull-ups
Row 1000m
60 Kettlebell Goblet Squats
30 Burpee Pull-ups
Row 750m
40 Kettlebell Goblet Squats
20 Burpee Pull-ups
Row 500m
20 Kettlebell Goblet Squats
10 Burpee Pull-ups
* One partner works while one rests. Share rower and KB. Scale BPU to Burpee Jumping Pull-ups
Photo by @robcwilson
Record your best Push Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
AMRAP 7 mins: DB Push Press and Double UndersComplete as many rounds as possible in 7 mins of:
20 Dumbbell Push Press (50#/35#)
40 Double Unders
Squat Snatch: 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 500m
21 Power Snatches (75#/55#)
Run 400m
9 rounds for time of:
11 Thrusters (75#/55#)
11 Burpees
Photo by @robcwilson
Today was 9/11 and we went back to one of our versions of this SRCF Tribute WOD that has 11 burpees. In 2018 we programmed it with 11 SDHP’s.
Barbell Good Morning 5-5-5-5Barbell Good Morning 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
16 Alternating Dumbbell Snatches (50#/35#)
14 Box Jumps (24″/20″)
12 Pull-ups
Hang Power Clean: 1-1-1-1-1Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts (135#/95#)
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips
