- B/S: 5x3 @ 85% 1RM
- w/ a 24:00 clock...
0:00 = 3 RFT - 6 P/S & 12 Pull Ups (Heavy)
8:00 = 3 RFT - 6 Cleans & 12 Push Ups (Heavier)
16:00 = 3 RFT - 6 D/L & 12 TTB (Heaviest)
- PP: 5x4 @ 75% (based on 5RM) or 65% of 1RM
- B/S(2) 5x4 @ 85% (based on 5RM) or 65% of 1RM
- For Time: 25 Burpee, 1 mile run (50 A/S at .5 mi), 25 Burpee
- S = Squats (jump squats?)
- T = Tricep Dips (no rings today)
- P = Push Up (any variation)
- A = Alternating Lunges (Jump/Fwd/Rev)
- T = TTB
- R = Russian Twist
- I = Inchworm (no pushup)
- C = C2
- K = KBS (A/R)
- S = Shot O' _____ (Baileys) (Guiness) (Jameson)
- D = Deadlift
- A = Assault Bike
- Y = Prone "Y" Ext (Superman)
- Clean: 5x4 @ 75% (based on 5RM) or 65% of 1RM
- 3 Partner WOD...AMRAP/15
P1 = 250m C2 (controls pace), P2 = Thruster (45/33), P3 = TTB
- D/L 5x4 @ 75% (based on 5RM) or 65% of 1RM
- 3 RFTR (1:00 on / :30 off) cycle thru
ME Burpee Box Jump, ME TTB, ME cal C2
- B/S(1) 5x4 @ 75% (based on 5RM) or 65% of 1RM
- "Lynne" 5 RFMR: BW *B/P & Pull Ups
- Partner W/U...M/C: 1 mile run, 100 DU (swap E/10), 100 Ab Mat Crunch (E/10), 100 Pull Up (E/10), 100 Burpee (E/5), 100 AKBS (E/10), 100 K2E (E/10), 1 mile run
- C&J 6x3 @ 80% (based on 3RM) or 65% of 1RM
- Cluster 5x5 @ 80% (based on 5RM) or 65% of 1RM
- EMOM/18
Min 1, 4, 7, 10, 13, 16: 15/12 Calorie Row
Min 2, 5, 8, 11, 14, 17: 10 Burpee
Min 3, 6, 9, 12, 15, 18: 50 DU
- OHS 5x5 @ 80% (based on 5RM) or 65% of 1RM
- AMRAP/6: 10 WB + 3 Burpee (2:00 recovery)
- AMRAP/6: 10 Lateral Box X Over + 10 MBS (2:00 recovery)
- AMRAP/6: 4 ct JJ to 10 + 5 Pull Ups
- P/S 6x3 @ 80% (based on 3RM) or 65% of 1RM
- 3 RFT: 3 P/S, 5 Sn Bal, 7 OHS (3:00 recovery)
- 3 RFT: 7 P/C, 9 F/S, 11 S2OH (3:00 recovery)
- AMRAP/3:00...C2BPU
- HPC: 6x3 @ 80% (3RM) or 65% (1RM)
- 28-21-14-7 (applies to the round)
- A/S, TTB, Thruster, Pull Up
- Snatch: 6x3 @ 80% (3RM) or 65% (1RM)
- A blast from the past, Tony C will have his way with you...
- Jerk: 6x3 @ 80% (3RM) or 65% (1RM)
- EMOM/15...1 P/C + 1 Jerk + 5 TTB
work up to heaviest possible
- F/S: 5x5 @ 80% (based off 5RM) or 65% of 1RM
- Partner M/C compare 12/26/16, (different order though)
- 100 ea: WB (swap E/10), Box Jump (swap E/5), KBS (swap E/10), Burpee (swap E/5)
