Part A:Every Minute on the minute for 10 minutes10 Slam Balls and with all the remaining time AMRAP hands release push-upsPart B:5 Cycles1 Minute Max Rep Row Cal30 Seconds recovery1 Minute Max Rep K.B. Swings (M 24kg/W 16kg)Rest 30 secondsScore total calories/K.B. Swings
Part A:7 Minute Lateral Sling shot walkPart B:7 Rounds For Time:7 SDHP M#75/W#557 S2OH M#75/W#557 Bar Facing BurpeesOn every minute 7 air squats.20 minute CapScore for time completed or total completed reps
Part A:400M Run500M Row400M Run7min. CapPart B:"McGhee:Complete as many rounds in 30 minutes as you can of:5 Deadlifts #27513 Push-Ups9 Box Jumps 24"Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Part A:200' Indoor Tire Flip For Time(Each team member must jump through every time the tire is flipped)Part B:"Legit Dodgeball"20min Round RobinSplit Classes in to teams of 4Each Round is 5min. with a 90sec. transition2 teams competing at a time, the other teams complete a 400M team sandbag run then max effort tire strikes *Record total Tire StrikesFinal Score: Total Tire Strikes
Part A:10 min EMOM3 back squats (225/155) (185/135) (135/95)Part B: "Mofo" 10 min EMOMEvens: 10 power cleansOdds: 10 front rack lunges(115/85) (95/65) (75/55)*minutes 9 and 10 are amraps*score total repsRest 2 mins then 2 rounds for time200m run + 20 burpees
Part A: 100 sit ups for timePart B: In teams of 2...15 min AMRAP of Rowing for max distancerest 1 min then10 min AMRAP of KBS (32/24) (24/16)rest 1 min then5 min AMRAP of Wallballs.*score all 3 stations*burpees for every rep under 100 wallballs
Part A: Deadlift/Power Clean WorkshopPart B: WODOn the minute every minute for 7 minutes:5 Dead Lift (M#185/W#135)Max Rep Push-UpsRest 2 minutesOn the minute every minute for 7 minutes:5 Power Clean M#75/W#55Max Rep Pull-UpsScore for Total Pull-Ups/Total Push Ups
Part A: Shoulder warm upPart B: "jerk clusters"5 min running clockEvery 30 sec 3 s2o(95/65) (135/95)Part C: "Fran therapy"5 rounds of3 mins of work 1 min of rest21-15-9Thrusters (65/45)Jumping pull ups* get as far into Fran as you can*scote total reps (1 whole round of Fran =90 reps)