For time:
10 Calorie Bike/Row
10 Burpees
20 Calorie Bike/Row
20 Sit-ups
30 Calorie Bike/Row
30 Air Squats
40 Calorie Bike/Row
40 Toes-to-bar
20 minute cap
Every other minute on the minute x 12 minutes:
3 reps @ 75%
For time:
5-10-15-20-15-10-5
Push Press 95/65
Ring Dips
Push-ups
EMOM 15:
Min 1-5: 1 Power Clean + 1 Front Squat + 1 Jerk @ 65%
Min 6-10: 1 Squat Clean + 2 Front Squats + 1 Split Jerk @ 70%
Min 11-15: 1 Clean & Jerk @ 80%
Percentages based off max Clean & Jerk
Score is weight for 5×1 Clean & Jerk
Put other weights in comments
AMRAP 20:
20 Thrusters 115/80
15 Pull-ups
45 Double-unders (3:1 Singles)
For time:
110 KBSW 70/53
EMOM: 5 burpees
5 rounds:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 Second Hollow Hold
– Rest 1 minute –
Time permitting
AMRAP 12:
2000m Row (Alt every 250m)
Max Synchronized Sit-ups
Rest 2 minutes
AMRAP 12:
1500m (Alt every 250m)
60 Synchronized Sit-ups
Max Alternating Box Jumps
Rest 2 minutes
AMRAP 12:
1000m Row (Alt every 250m)
60 Synchronized Sit-ups
60 Alternating Box Jumps
Max Alt Burpees Over Rower
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
For time:
21-15-9
Deadlift 205/145
Pistols (2:1 Air Squats)
Then 800m Run
21-15-9
Push Press 115/80
Pull-ups
40 minutes time cap
Split jerks only
Not touch n go
5 RFT:
7 Squat Cleans 135/95
9 Bar Facing Burpees
Work up to 90-95%
If you are feeling good, go for a new 1 RM
5 RFT:
16/12 Calorie Bike
10 Toes-to-bar
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups