As many reps as possible in 20 mins of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs
Start with a 4-minute time cap, every time you finish the squat cleans add 4 minutes to your time cap. Stop at 20 minutes.
Category: . P.E. Women
WOD: Men and women mixed teams of 4
Team members 1 and 2 (1 man, 1 woman)
10 min AMRAP:
100m sprint (50 meters = 5 reps)
10 air squats
10 deadlift, 185/115lb
One partner works at a time, like a relay
Meanwhile … team members 3 and 4 (1 man, 1 woman)
10 min AMRAP:
100m sprint
10 air squats
10 pull-ups
Also a relay
Rest 3 min—then switch: 1 and 2 go to the pull-ups, 3 and 4 to the deadlifts.
Then … rest 5 minutes, then as a team with one man and one woman working at a time:
For time:
100 ground to overhead, 95/55lb
Score = total reps minus the number of seconds it took to do the G-2-O.
AMRAP in 20 minutes of:
25-ft. overhead walking lunge, 95/65lb
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Scaled:
AMRAP in 20 minutes of:
25-ft. front rack walking lunge, 45/35
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Teams of four.
3 RFT at the following stations, with three out of four teammates working each station:
Station 1: 15 Box jumpovers (24″/18″) / 15 Box jumps (24″/18”) / 15 Burpees
Station 2: 21 Push-ups / 21 Sit-ups / 21 Squats
Station 3: 21 Kettlebell swings (2/1.5 pd) / 21 KB swings (1.5/1 pd) / 21 KB snatch (1/.5 pd)
Station 4: Walking lunges with barbell / Burpee broad jumps / Wheelbarrow (2 people)
G.I. Jane:
100 burpee pull-ups for time
As a team, on the soccer field. This workout is in parts, each separated by the whole group doing 15 squats together rep for rep
I. Warm-up
50m commando crawl – 50m inchworm – 50m spiderman – 50m toy soldier – 50m jog with high knee taps – 50m cartwheels
Jog to icy lake, swim to island (this is actually the opposite of a “warm-up”).
II. Sprints
Start each sprint together as a group at the back of the end zone – first person to cross prescribed distance marks the “finish” for the group (everyone sprints for the same amount of time); everyone works back to front of end zone from wherever they are.
Sprint to first cone – “bootie scoot” back
Sprint to second cone – burpee broad jumps back
Sprint to third cone – walking lunges back
Sprint to fourth cone – broad jumps back
III. Pull and push
Two rounds:
Max reps pull-ups on the soccer goal. If you can’t get one, have someone hold each leg for some support
Max reps push-ups
IV. Partner Up
Travel out to 50m mark (second cone) with one partner working; switch places and come back:
Fireman carry
Wheelbarrow
Piggyback ride