AMRAP in 15 Minutes

Run 200m
15 x Box Jump 24/20"
Run 200m
12 x KB Swing 24/16
Run 200m
9 x HSPU

OPTIONS:

BJ : Step Ups
KB : lighter Load
HSPU : 1 x Ab mat / DB Push Press

In Teams of 2 : AMRAP in 20 Minutes

8 x Toes 2 Bar
9/7 x Call row
8 x Burpees over rower
9/7 x Cal row

Round 4 Round with buddy

OPTIONS :

T2B : High / Low bar, knee raise, Heel taps

Skill Finisher

In Teams of 3 : AMRAP in 10 Minutes

10 Second L Seat or Tuck Support
1 x Rope Climb AHAP

Round 4 Round 4 Round

L seat : Use paralettes , boxes with dumbells
If unable to keep legs straight, use tuck position or hollow hold

Rope : If unable to perform rope, 2 x floor pulls

Every 4MOM x 4 Sets : Complex / Building

Minute 1 :

5 x Hang Power Cleans
Plus
10 x Front Rack Reverse Lunges

Minute 2 : REST

Minute 3 :

Max Set strict ring dips

Minute 4 : REST

Record complex top weight / total strict ring dips

RD OPTION :

Ring Push Up max effort
3-8 x Perfect Push UP + 10 Second ring support

RECORD TOTAL DIPS

Finisher WOD

AMRAP in 7 Minutes

40 x Dubz
30 x Air Squats
20 x Ab Mat Sit ups

OPTIONS:

Dubz : x 20 or 80 x singles

5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010

OPEN WOD 13.2

PAIRED

AMRAP in 20

5 x S2OH 52.5/35kg
10 x DL 52.5/25kg
15 x Box Jump 24/20"

Round 4 Round with buddy

Options :

Reduce load – all should be unbroken

CONDITIONING

EMOM x 24 : 4 Sets

Minute 1 : 15/12 x Cal Row
Minute 2 : 30 Second rack hold 2 x 20/12kg bells
Minute 3 : 15/12 x Cal Ski
Minute 4 : 30 Second Dball Hold 55/35kg
Minute 5 : 15/12 x Cal Bike
Minute 6 : Full rest

*Each minute has a 40 second cap
*Set up CONGA line – can hold 24 athletes

RX PLUS 24/16kg / 65/45kg

OPTIONS:

Bells : Reduce Load
Machines : 12/9 or stop at 40 seconds

WOD 1: AMRAP 9

Partner 1 :

12 air squats to med ball
9 knee raises
6 burpees onto 20kg plate

Partner 2 : 50 single skips

Flow:

3,2,1, go, partner 1 will work through 12 air squats to med ball + 9 knee raises + 6 burpees to plate while partner 2 works through 50 single skips, once both partners have finished their work, they swap positions and partner 2 works through the air squats, knee raises and burpees while partner 1 works through the single skips.

Continue this fashion until the 9 mins is complete

Scoring:

Score equals total rounds and reps combined of the "12-9-6" complex

WOD 2 : AMRAP in 6 Minutes:

AMRAP 6

3-6-9-etc Partner deadlifts 80/55kg
3-6-9-etc synchro bar facing burpees
flow:

3,2,1, go, both partners grab the bar and start their deadlifts, once complete, both partners work through 3 synchro bar facing burpees, they continue this fashion through 6 reps each, 9 reps each and so on until 6mins is complete

Scoring:

Total reps of both the deadlifts and burpees is the score

AMRAP 12 (round for round with partner)

7/5cal bike
20m overhead deadball carry 12kg/9kg
7/5cal bike
20m deadball carry at chest 12/9kg

*Resting partner to reset bike each round

flow:

3,2,1,go, partner 1 works through 7/5cal bike, moving onto a 20m (up and back gym) overhead deadball carry, back onto the bike for 7/5 cal’s then a 20m deadball chest carry, once complete they tag their partner and partner 2 completes the same. Both partners go back and forth until the time is up.

Scoring:

Total rounds (and reps) completed by both partners
EG: both partners complete 6 rounds and partner 1 completed 5 cals on the bike, score is 12 + 5
both walks scored as 2 reps, 1 rep every 10m walked