WWPF 0:00 – 10:00 Work to a heavy hang clean 12:00 – 30:00 (18 min AMRAP) 30 Sandbag Ground 2 Over Shoulder (mix anyway) 200m Sandbag Carry (Switch every 50m) 10 Muscle ups (5 per person) 31:00 – 36:00 (5 min AMRAP) Max Hang Cleans, 165/103
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0:00-10:00 Acid Bath-From the 2018 Dubai Fitness Championship As Fast as Possible 500m Ski 500m Row 1000m Bike *rest if done before 10 minutes (time cap at event was 6:00/7:00) 12:00-22:00 AMRAP 10 Minutes 100m Farmer Carry-Heavy 200m Run 24:00-34:00 AMRAP 10 Minutes 25 Thrusters 45/33 50 Double Unders
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Bench Press: 1 Rep Max Then… 5 Rounds of 3 Min AMRAP’s’ 7 Burpees over bar 5 Deadlift, 225/153 1 Rope Climb *Rest 1 min after each 3 min interval
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Hang Snatch 1-1-1 Then….. 7 Rounds 200m Run 10 Hang Snatch 75/53 10 Box jumps 24/20
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Back Squat: 1RM Then… 15 Min AMRAP 10 Toes 2 Bar 20 DB Push Press, 50/35 30 OH Walking Lunges, 50/35
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-Low Hang Snatch with 2 Second Pause in Catch-5×1 -Clean with 2 second Pause in bottom of Squat + Jerk -5×1 Endurance WOD-Happy birthday, Carolyn! 2 Rounds-2 Minutes at each station for max reps, no rest between stations (watch your own clock)-Wear a vest if you’re crazy Row Ski Bike Run Pushup Farmer Carry Ring...
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“Kelly” 5 Rounds 400m Run 30 Box Jumps, 24/20 30 Wall Ball Shots, 20/14
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WWPF AMRAP 12 80 Deadlifts, 225/153 (mix reps anyway) Max Distance Prowler Push AMRAP 12 60 Front Squats, 185/123 (mix reps anyway) Max Cal Bike AMRAP 12 40 Wall Climbs (mix reps anyway) Max planking Burpees
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EMOM 10 3 Touch and Go Snatches Then… For Time 400m Run 50 Toes 2 Bar 50 DB Hang Snatches, 50/35 400m Run 40 Weighted Sit-ups 40 DB Hang Snatches 400m Run 30 Ab Plate Passes 30 DB Hang Snatches
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Bench Press: 4 x 3 (3-1-3 tempo) Then…. For Time 500m Row or Ski 60 Wall Ball Shots, 20/14 21 Burpees 500m Row 40 Wall Ball Shots 15 Burpees 500m Row 20 Wall Ball Shots 9 Burpees
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