WOD
"Nail Tech"
[TEAMS OF 3]
3 Rounds x AMRAP 8:
1,000/800 Meter Row (Each)
Time Remaining:
45 Barbell Reps 115#/85#
45 Pull-ups
Round 1: Front Squats
Round 2: Push Press
Round 3: Thrusters
* 24 Minutes Straight, No Rest Between Rounds
* All Teammates Row 1,000/800 Meters on Their Own Rower, Can't Advance Until All Teammates Finish|
* Split Up Barbell & Pull-ups However Between 3 Teammates
* Pick-up Where You Left Off in AMRAP
* Score = Total Rounds & Reps
Strength
Deadlift
Build to a Heavy Set of 5
*Score = Heaviest Load
WOD
"Peek-a-Boo"
AMRAP 13:
Buy-In: 1,000 Meter Run
With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches 50#/35#
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
...
Add 10 Dumbbell Hang Snatches Each Round
*Score = Rounds + Reps
WOD
"All About The Benjamins"
AMRAP 30:
100 AbMat Sit-ups
100 Push-ups
100 Reverse Lunges
Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (50's/35's)
*Score = Total Rounds + Reps, not counting farmers carry
WOD
Happy Birthday Niehoffs
"Team Filthy Fifty"
In Teams of 2, For time:
50 Box jump 24"/20"
50 Jumping pull-ups
50 Kettlebell swings 35#/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 45#/35#
50 Back extensions
50 Wall balls 20#/14#
50 Burpees
50 Double unders
*Break Up work however you see fit.
