EMOM 5: 10 Hollow Body Rocks, 10 Back Extensions AND DUs/Jump Rope
Swing/Swing/Snatch R, Swing/Swing/Snatch L, 5 Double Row/5 Push Ups HR :45-:45-:45/:45 x3
AMRAP 10: 10 Plank Rows (35/25 EC), 20 Cal Ski, 10 Sit Ups
Skill of Choice
Deadlift, 5 @ 75%, 3 @ 85%, 1 @ 95%
Benchmark #11 "Karen" For Time: 150 Wallballs (20/14)
9/11 Memorial WOD, In Partners: Row 2001 meters, then 11 reps of the following 9 mvmts: Box Jumps (24/18), Thrusters (115/75), Burpee Chest to Bar Pull-ups, Power Cleans (115/75), Handstand Push-ups, Kettlebell Swings (53/44), Toes to Bar, SDHP (53/44), Push Jerk (115/75), Row 2001 meters
3x5 High/Low Windmills
Swing/Snatch R, Swing/Snatch L, Alternating Floor Chest Press :45 on :15 off x3
Every :90 for 6 Rounds: Run 100m, 10 Alternating DB Snatches (40/30 EC), DB Goblet Lunges for Reps (EC)
5x5 Wall Balls w/Partner for Technique
Back Squat and Press, 3 @ 80, 85, 90%
For Time: 50 DUs, 40 Air Squats, 30 Sit Ups, 20 Pull Ups, 10 Burpee Box Jumps (24/18), 20 Pull Ups, 30 Sit Ups, 40 Air Squats, 50 DUs
DUs/Jump Rope
KB Double Swing, Row R/ Row L (switch at :22), Double Clean/Burpee :45 on :15 off x3, Deadlift, 3 @ 80, 85, 90%
AMRAP 7: 3, 6, 9...Hang Power Cleans (115/75), S2OH, Lateral Jumps (HC)
Skill of Choice
Bench Press, 3 @ 80, 85, 90%
Benchmark #10, 5 Rounds For Time: Row 500m, 15 Overhead Squats (95/65)
"Fight Gone Bad" in teams of 5, for 5 rounds, with one minute of rest between each round: 1. Wall Balls (20/14), 2. Sumo Deadlift High-Pull (53/35), 3. Box Jumps (24/18), 4. DB Push Press (35/25), 5. Ski for Calories
In Partners, AMRAP 24: 15 DB Cleans (35/25), 30 T2B, 30 Box Jumps (24/18), 15 Ring Dips, 30 DB Push Presses (35/25), 30 DUs, 15 KB Thrusters (53/35), 30 Pull Ups, 30 Burpees, 100m OH Walking Lunges (25/10)
Supabata 6: Hollow Body Rocks, Strict T2B
KB Double Clean/Lunge R/Lunge L, Press/Push Press/Jerk, Double Swing (:45 on :30 off x3)
AMRAP 12: Row 1000m, then with remaining time 2, 4, 6...Renegade Rows (35/25 HC)/10, 20, 30...DUs