Team WOD (3 person teams):

• Run 200m each (relay)
• 150 Thrusters (45#/30# dumb bells)
• 100 Chest-to-bar pull-ups
• 50 Box Jumps (30″/24″)
• Run 200m each (relay)

Rules:
1 person works
1 person holds 115/78 lbs (overhead/at shoulders)
1 person rests
* If the bar hits the ground, 10 burpees for each person

Part 1:

• Deadlift 15×2 @ 60%

Part 2:

AMRAP 10 min:

• 3 Muscle Ups
• 8 Kettlebell Swings (32/24k)
• 15 Squats

“Bull”

Two rounds of:

• 200 Double-unders
• 135 pound Overhead squat, 50 reps
• 50 Pull-ups
• Run 1 mile

Part 1:

• Clean & Jerk (Squat) 1-1-1-1-1

Part 2:

5 Rounds for time:

• 15 Sit Ups
• 10 Box Jumps (24/20)
• 5 Ring Dips
• Every Minute on the minute do: 5 Clean & Jerks (GTOH) (135/95)

If you don’t complete the 5 C&J in the minute, workout ends and score is last minute of completed C&J’s. Time cap of 20 min.

Part 1:

• Bench Press 10×3 @65%

Part 2:

AMRAP 20 min:

• 5 Knees to Elbows
• 10 DB Snatch (5 each side – 55/35)
• 15 Burpees

Part 1:

• Back Squat 3-3-3-3-3

Part 2:

• Run 1 mile
• 75 Squats
• 50 Push Ups
• 25 Pull Ups

Part 1:

• Overhead Squat 3-3-3-3-3

Part 2:

AMRAP 10 min:

• 15 KBS (24/16)
• 15 Burpees

Part 1:

• Shoulder Press 1-1-1-1-1

Part 2:

6 Rounds for time:

• 5 Squat Clean (155/108)
• 5 Handstand Push Ups

Part 1:

• EMOM 12 min, Front Squat x2 (from rack), increasing.

Part 2:

AMRAP 7 min:

• 15 Double Unders
• 10 Sit Ups

WoD:

“Fight Gone Bad”

Three rounds of:

• Wall-ball (20/14)
• Sumo deadlift high-pull (75/53)
• Box Jump (20/17)
• Push-press (75/53)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Part 1:

• Deadlift 1-1-1-1-1

Part 2:

• Sled Drag (5 trips forward & back 100m)

Part 1:

• Thruster 1-1-1-1-1

“Fran”

21-15-9

• Thrusters (95/63)
• Pull Ups

Part 1:

• Power Snatch 1-1-1-1-1

Part 2:

AMRAP 20 Minutes

• Run 400m
• Max Rep Overhead Squats (75/53) (without lowering bar)

Part 1:

• Bench 10×5 @ 60%

Part 2:

5 Rounds for time:

• 4 Rope Climb
• 30 Wall Balls (20/14)

Part 1:

EMOM 15 min:

• Power Clean + Hang Squat Clean + Jerk
• increase weight each set

Part 2:

For Time:

• 30 GHD Sit Ups
• 30 Power Cleans (115/73)
• 30 Front Rack Walking Lunge (115/73)
• 30 Bar Facing Burpees
• 30 Toes to Bar

Part 1:

• Front Squat 3-3-3-3-3

Part 2:

5 Rounds for time:

• Run 600 m
• 21 Pistols
• 21 Pull Ups
• Run 400m
• 15 Pistols
• 15 Pull Ups
• Run 200m
• 9 Pistols
• 9 Pull Ups

Part 1:

• Push Jerk 3-3-3-3-3

Part 2:

AMRAP 7 Min:

• 3 Handstand Push Ups
• 7 Box Jumps (24/20)

Part 3:

For time:

• 50 Power Swings (24k/20k)

“Nasty Girls”

3 rounds for time of:

• 50 Squats
• 7 Muscle-ups
• 10 Hang power cleans (135/93)

Part 1:

• Squat Clean 1-1-1-1-1

Part 2:

“Elizabeth”

21-15-9:

• Clean (135/95)
• Ring dips

Part 1:

EMOM 15 Min:

• Hang Squat Snatch + Overhead Squat @ 60 %

Part 2:

For Time:

• Run 1 mile
• 200 Double Unders