WOD
"SCARFACE"
AMRAP4:
4 Power Snatches 155#/105#
4 Bar-Facing Burpees
Partner completes full round then switches
[1 Minute Rest: Decrease Weights]
AMRAP4:
4 Power Snatches 135#/95#
4 Bar-Facing Burpees
Partner completes full round then switches
[1 Minute Rest: Decrease Weights]
AMRAP4:
4 Power Snatches 115#/85#
4 Bar-Facing Burpees
Partner completes full round then switches
*Score = Total Rounds + Reps
WOD
"Partner 12.4"
[Teams of 2]
AMRAP 22:
150 Wall balls 20#/14#
30 Burpees
*One Partner working at a time, Complete 15 Double Unders After Each Switch
WOD
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)
Rest 3:00
AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)
Rest 3:00
AMRAP 7:
50 Power Cleans 135#/95#
50 Power Cleans 155#/105#
Max Rep Power Cleans 185#/135# (Rx+ = 205#/145#
WOD
"Sick Joke"
For Time [20 Minute Cap]:
10-9-8-7-6-5-4-3-2-1:
Deadlifts 225#/155#
Double Dumbbell Shoulder to Overhead (Rx+ = Handstand Push Ups)
After Each Round:
60' Double DB Overhead Carry (Rx+ = 30' Handstand Walk)
DB's = (50's/35's)
*need to do both HSPU and HSWalks for Rx+
