100 burpees, plus …
Every minute on the minute:
2 hang power cleans, 135 lb
1 hang squat clean, 135 lb
Scale as needed
Category: . P.E. Men
Baseline Fitness Level Tests
- 90 seconds max air squats
- 1 min. bicycle kicks
- 2 min. burpees
- Women: 1 min. knees-to-elbow (standing)
- Men: 1 min. push-ups
WOD—your choice:
Cindy – 20 min AMRAP (5 pull-ups, 10 push-ups, 15 squats) … or …
“Benchmark” – 3 RFT: 400m run; 12 deadlifts, 135/95lb; 21 burpees
In teams of four …
3 or 4 rounds for time:
7 kettlebell swings
7 medball cleans
7 thrusters
7 push-ups
Each team member performs each exercise and then rotates to the next, doing all four each round … followed by …
Whole team runs width of soccer field and back with kettlebell, medball and barbell (2 people carrying barbell together).
WOD 1:
5 RFT:
5 Deadlifts, 275 lbs
12 Bar-facing burpees
WOD 2:
21-15-9:
Burpee pull-up
Medball clean, 20lb
WOD 3:
5 RFT:
5 of hard skill
10 of moderate skill
15 squats
“Jeremy”
21-15-9:
Overhead squat, 95/65
Burpee
Murph:
1 mile run … then
100 pull ups; 200 push ups; 300 squats (partition as you see fit) … then
1 mile run
or …
Abbate:
1 mile run
21 clean and jerks, 155 lb
800m run
21 clean and jerks, 155 lb
1 mile run
or …
Jerry:
1 mile run
Row 2K
1 mile run