Saturday, April 17, 2021
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Weighted step up (50#/35#)
Every 5 minutes run 300m.
Thursday, April 15, 2021
1-1-1-1-1-1-1 reps of:
Front squat / thruster / push jerk / split jerk
A front squat followed by a thruster followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Wednesday, April 14, 2021
4 Rounds for time of:
12/8 Calorie assault bike
12 Burpees
300m Run
12 Sumo deadlift (185#/135#)
Tuesday, April 13, 2021
Death by pull up (with a twist)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Sunday, April 11, 2021
Quarterfinal 21.5
For time:
9-6-3
Snatch (185#/135#)
Burpee box jump-over
Time cap: 7 min.
Saturday, April 10, 2021
“Devil of Ramadi”
AMRAP in 20 minutes of:
10 Ground to Overhead (160lbs Men/ 100lbs Women) *for 10 years of service
38 Wall Balls (20#/14#) *age of Chris
160 Double Unders *160 confirmed kills,
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 200m with a bumper plate (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper plate and begin their 200m, while Partner #2 continues work wherever #1 left off.
Thursday, April 8, 2021
For time:
60 Push ups
45 Bench press (155#/105#)
30 Split jerk (155#/105)
15 Handstand push-ups
