GWOD: 4 rope climbs (or 15 ground-to-stand)
BA WOD: 12:00 AMRAP
30 squats
10 push-ups
7 pull-ups
TM: Seven rounds for time of:
1 Rope climb, 15 foot
10 Wallball shots, 20/12 lb ball
15 Kettlebell swings, 1.5/1 pood
20 Double-unders
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GWOD: Max effort plank
BA Partner WOD: With a partner, complete (in any order):
70 double-unders
60 kettlebell swings, 1.5/1 pood
50 medball cleans
40 broad jumps
30 dips
20 dumbbell squat clean, 30/15 lb
Only one partner can work at a time. The other partner must sit in the bottom of a squat.
Strength: DE: Bench Press 8×2 @ 65% 1RM
CFE WOD: AMRAP in 10:00 of:
10 Front Squat (from the floor), 95/65
12 Pull-ups
TM: “Kelly”
Five rounds for time of:
Run 400 meters (5 laps in gym)
30 Box jump, 24/20” box
30 Wall ball shots, 20/12 lb ball
Mr.H PR: 25:36
BtW median: men 29:42; women 31:34
AMRAP 10 minutes of:
1 clean and jerk (135/65)
15 wall ball shots
2 clean and jerks
15 wall ball shots
3 clean and jerks
15 wall ball shots
(continue increasing clean and jerk reps by 1)
Seven rounds for time of:
7 Push jerk, 155/115 lb (this is really heavy … scale down if needed)
7 Pull-ups
7 Burpees
Here’s a video on the push jerk