WOD “Nicole” AMRAP 20 min of: Run 400 meters *Pull-ups, Max reps *Score number of rounds completed and number of pull-ups per round. **When your hands come off the bar, you have completed that round. Rounds: 5 rounds + 400m in at the buzzer. 46 pull-ups. (15, 10, 7, 8, …
Rest
WOD 5 rounds for time of: 135/95# Dead lift, 9 reps 135/95# Hang power snatch, 6 reps 135/95# Overhead squat, 3 reps Time: 10:30 75#
Rest
WOD Teams of 2 AMRAP 25 min 15 Burpee box jumps 20 DL (BW) 25 KB Swings (1/1.5) Run 400 Teammate 1 runs while teammate 2 does the exercises. When teammate 1 finishes they start where teammate 1 left off in order to complete the round. Score is total rounds …
Rest
WOD For time: Muscle-ups, 10 reps 75/55# Push press, 100 reps Row 1,000 meters Time: 13:05 jumping muscle-ups and Rx the rest
Rest
WOD For time: Bodyweight back squat, 30 reps Run the loop Time: 21:22 185#
WOD AMRAP 20 min: 24/20″ Box jumps, 18 reps Toes to bar, 15 reps Pull-ups, 12 reps 4 rounds + 5 box jumps (mostly knees to elbows)