Superset:
Barbell hip thrusts
4 x 10
Bulgarian split squats
4 x 10 (10L/10R)
18 minute AMRAP:
30 wallballs (20/14#)
20/15 calorie echo bike or 25/20 calorie row
10 single arm DB hang clean + jerk (5R/5L)
L1: 15/10+
L2: 50/35
No L3
EMOM 14:
1: 2 turkish get-ups (1R/1L)
2: 3-6 strict pull-ups or 8 rack pull-ups
L1: B/P+
L2: Y/B+
L3: G/Y+
10 minute AMRAP:
15 toes to bar
10 deadlifts
5 power snatches
L1: 45/35
L2: 95/65
L3: 115/85
Immediately followed by…
5 minutes to find today’s heavy squat snatch
20-Minute AMRAP of:
1 Rope Climb, 15′
Run 400m
Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here
L1: Max rep push-ups or hands-elevated push-ups
As many calories as possible in 5 minutes.
3 x 10 single leg deadlift (per leg)
For time:
60/50 calorie row
40 KB swings
30 burpees over bar
20 back squats
10 ring muscle-ups
L1: 45/35; B/P; 20 ring or box dips
L2: 135/95; G/Y
L3: 185/125; R/G; 15 ring muscle-ups
3 x 15 tricep pushdowns
5 minute AMRAP:
Buy-in: 25/20 calorie echo bike or 27/24 calorie ski
9 power cleans (95/65)
9 shoulder to overhead (95/65)
2 minutes rest
5 minute AMRAP:
Buy-in: 25/20 calorie echo bike or 27/24 calorie ski
6 power cleans (115/85)
6 shoulder to overhead (115/85)
2 minutes rest
5 minute AMRAP:
Buy-in: 25/20 calorie echo bike or 27/24 calorie ski
3 power cleans (155/105)
3 shoulder to overhead (155/105)
L1: 45/35; increase as appropriate
L3: 135/95; 185/125; 205/135
20th Anniversary 9/11 Memorial WOD:
In teams of 2…
20 rounds for time:
9 thrusters
11 pull-ups
Cash out: 2001m run or ski (together)
L1: 45/35 or DBs
L2: 75/55
L3: 95/65
*One partner completes a full round while the other partner rests, then switch.
Accessory: 3 x 12 good mornings
8 minute AMRAP:
2-4-6-8-10-12-14 etc
Bench press
Calorie ski or echo bike
L1: 45/35+
L2: 115/65+
L3: 155/95+
Score = reps of bench press accumulated
Rest 2 minutes
8 minute AMRAP:
2*4*6*8*10*12*14* etc
front rack lunges per leg
*30 double unders
L1: 45/35
L2: 95/65
L3: 115/85
Score = total lunge reps accumulated (per leg)
1 Power Clean +
1 Squat Clean
4 rounds for time:
400m run
25 medball cleans (20/14#)
12 deadlifts
L1: 95/65
L2: 205/135
L3: 225/155
“Kabul 13”
2021m row or ski
then…
13 rounds:
8 snatches (115/85#)
26 ab-mat sit-ups
L1: 45/35
L2: 115/85
L3: no Rx+
Accessory: Banded tricep pushdown 3 x 15
14 minute AMRAP:
12/10 calorie echo bike
9 handstand push-ups
6 front squats
L1: 45/35
L2: 115/85
L3: 175/115