“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
Or
“Pre-Game”
3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski Erg or Run
3 Strict Pull-ups
6 Push-ups
18 DB Clean and Jerk (alternate every 3 reps 22.5/15)
12 Air Squats
24 Double Unders
Directly Into…
3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski Erg or Run
3 Power Cleans
3 Thrusters
3 Back […]
A.
Overhead Squat
10mins to build to a heavy set of 2
B.
“Tri Sprint Intervals”
4 Rounds:
AMRAP 4:
300m Run
20 Down Ups
Max Calorie Row
Rest 4 Minutes Between Rounds
A.
Build to Heavy Set of 3
Push Jerk
B.
“Bruiser”
AMRAP 12:
15 Push Jerks (52.5/38)
30 Air Squats
60 Double Unders
“Opens 20.3”
For Time:
21-15-9
Deadlifts (225/155)
Handstand Push-ups
Directly Into…
21 Deadlifts (315/205)
50-ft. Handstand Walk
15 Deadlifts (315/205)
50-ft. Handstand Walk
9 Deadlifts (315/205)
50-ft. Handstand Walk
Time Cap: 9 Minutes
Or
“9 Volt”
AMRAP 9:
2 Kettlebell Swings (24/16)
2 Box Jumps (24/20)
4 Kettlebell Swings (24/16)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish
“Pairs WOD”
In teams of two, with only one teammate working at a time, complete the following….
50 Pull Ups
100 Dumbbell Snatch 22.5/15
200 Squats
100 Burpees
50 Pull Ups
A.
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
B.
“Pre Game”
Emom for 20mins
1 – 5-12 Kipping HSPU
2 – 10-15 OH DB Lunge 22.5/15
3 – 10-15 Wall Balls 14/9
4 – 10-15 KB Swings 32-24
5 – Rest
“Jack In The Box”
For Time:
1000 Meter Row
800m Run
12 Strict Pull UPS
50 Box Jump Overs (24/20)
12 Strict Pull Ups
800m Run
1000 Meter Row
Scaling
C2B – Pull ups, ring rows, banded pull ups
A.
15mins to find a heavy
Set of 3 Hang Power Clean.
B.
“BlooDThirsty”
AMRAP 12:
15 Burpees
12 Deadlifts (70/47.5)
9 Hang Power Cleans
6 Push Jerks
Masters 52.5/38
Opens 20.2
AMRAP 20:
4 Dumbbell Thrusters (50’s/35’s)
6 Toes to Bar
24 Double Unders
Or
“Open Road”
AMRAP 20:
30 AbMat Sit-ups
20 Wall Balls 9/7
100 Meter KB Farmers Carry 24’s/16’s
“Merry Go Round”
Teams of 3 complete the following…
50-40-30-20-10-10-20-30-40-50
Assault Bike
Wall Balls 9/7
Kettlebell Swings 24/16