“31Heroes” AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will [...]
WOD back squats (155#/85#) 10-9-8-7-6-5-4-3-2-1x Pull-ups 1-2-3-4-5-6-7-8-9-10x
WOD 100 single jumps 90 second superman 80 situps or 2 minute plank 70 inverted rows 60 pushups 50 Halos 40 x10m run 30 lateral hurdles 20 pullups 10 HSPU
WOD 16-12-8-4-8-12-16 Pushups Stationary lunges alternating Deadlifts(155,115) 100m sandbag run
WOD Tabata Wallballs 7x 100 m sprint 10 box jumps 7 ring dips
Strength Back squat 3-3-3-1-1-1 WOD AMRAP 15 minutes 20 Double Unders 20 Push Press(75/45) 20 KB Swing(55/35)
WOD: 1 mile run 50 c2b pullups 100 hr pushups 200 squats 1 mile run
WOD 10x 10 deadlifts(135,95) 10 burpees
Max box jump WOD 3x 400m run 9 thrusters(115/95) 15 toes to bar 21 abmat situps
Strength Power clean 3-3-3-1-1-1 WOD 40 wallballs(20,14) 30 SDHP(70,53) 20 pullups(DH) 10 HSPU 1 rope climb 10 HSPU 20 pullups 30 SDHP 40 wallballs