“Map Quest”

25 min AMRAP 135/95, 95/65 20/14 70/53 5 synchro burpees – add to your total!! 60 DL 50 HSPU 40 BB row 5 synchro burpees 50 Russian KBs – heavy 40 S2OH 30 pull ups 5 synchro burpees 40 wall balls 30 push ups 20 PC buy out: Do more burpees!!

“Let’s go Boris”

Lift: Push Press 5s x 4r @ 70% into 3sx2r split jerk Wod: 12 min amrap P1: timer 400m run P2: 10 k-swing 10 OHS 95/65 10 D-ball toss (Pick up where P left off: score is rounds) CORE BUY OUT: TTB you go I go 10-9-8-7-6-5-4-3-2-1

“Slop trough”

Partner workout Buy in: 100 doubles Rest 1 minute 12 minute AMRAP P1: A. Bike 15 cals P2: 5 pull ups 5 push ups 5 air squats Rest 1 minute 10 minute AMRAP P1: 2 Clean ( P2: 1 rope climb Buy out: Plank off

“Well… this is awkward”

Split reps evenly, Buy in: 800 M row (400 M then switch) Into 70 sit ups 60 burpee over bar 50 front squats 135/95 95/65 40 push jerks 30 power snatches 40 HSPU 50 goblet squats 60 box jumps 70 sit ups Into Buy out: 800M row

“Shit ups”

135/95, 95/65 DB 50/35 you go, I go Score is rounds/reps and combined sit ups 25 min AMRAP *40 box jump 40 BB floor press 40 pull ups *30 box jump 40 HPC 40 SA OH lunge *20 box jump 40 S2OH 40 SAS, alt into 1 min rest buy out: 2 min test shit […]

“Ham or eggs?”

Heads or tails 25 min AMRAP Heads 60 hang power snatch 80 double unders 50 cal row 40 front squats 70 sit ups 30 push ups Tails 60 KB push press 80 single unders 50 cal assault bike 40 wall balls 70 TTB/V ups 30 pull ups

“Got any happy grass?”

Lift: 5 min emom (light wt for speed) 3 power snatch + 3 OHS (Wod wt) Into: 10 min to establish Heavy Triple snatch Wod: Partner Wod: 2 rounds P1 500m row (2min cap) P2 2 min test Round 1 pull-ups / MU Round 2 pushups / HSPU Round 3 air squats / pistols Core […]

“For your own good”

135/95  95/65 SCORE = cals and WBs 4 min P1 – 1 min wall ball P2 – 1 min Cals on erg 1 min rest   18 min AMRAP you go – I go, splitting reps 50 HPC 50 PP 50 lateral Burpee over bar  — burpee box jump over 50 DL 1 min rest 4 min P1 […]

“Happy Thanksgiving”

For Time with partner: 150 cals Ass.bike 100 Hang Power Snatches (65/45 lb) 100 Push Presses (65/45 lb) 100 Sumo Deadlift High-Pulls (65/45 lb) 100 Front Squats (65/45 lb) 150 cals Ass.bike

“How bout that ride in?”

AMRAP (with a Partner, split reps) in 21 min 30 calorie Row 5 synchro burpees 20 D-ball/k-bell step overs 7 synchro high five pushups 10 Power Cleans (155/105 135/95 95/65) 9 synchro k-swings Rest 2 minutes TABATA Plank