Warm up
2 RDs
10 Slam Ball
10 Walking Lunges
10 Jumping Squats
15 min to complete
3×10 Half Kneeling DB Press (each arm)
3×8 RDL (each leg)
3×10 DB High Pull to press
3×1 min Hollow body hold
With a partner
10 RFT
3 Rope Climb
6 Power Clean 185/125
12 Single Arm DB OHS 50/35
*25 min cap*
Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats
Warm Up: 3rds at easy pace 10 Air Squats 30 d/u 1 min medball belly march 20/14 E2MOM for 14 min 10 Back Squats @50-60% 1RM 6 RFT: 16 t2b 8 HSPU 4 Thruster 115/85 *22 min CAP*
Strength/Skill: Muscle ups 2013 Open WORKOUT 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 burpees 210/120 pound Snatches, as many reps as possible
Strength/Skill: Deadlifts Tempo 1:0:4:1 4X3 10 min Ascending ladder: 1 T2B 1 Snatch 115/75 1 Burpee (over the bar) 2 T2b…… 3RDs 10 GHD Sit ups 10 V-sits 10 Med Ball Wall Balls
Strength: Deadlifts 5X5 @70. Re-grip at bottom of each rep. “GI Jane” 100 Burpee pull-ups
Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 Power Cleans 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees.