Category: WODUP

A. Power Clean Complex

Every 90 sec x 6 Sets : Build to a Heavy Complex
1 Hang Power Clean + 1 Power CleanScoring: Not Scored

B. "BIG BANG V2" [SWEAT]

For Time [25 Minute Cap]:
50 Power Cleans (115/75)
300 Double Unders
1 Mile Run

*Score = Time it takes to complete the workoutScoring: Not Scored

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A. “TWO SEATER”

For Time :
400m, 600m, 800m, 1,200m Run
or
500m, 750m, 1,000m, 1,500m Row
or
1000, 1500, 2000, 3000m Bike

-After every Row/Run/Bike , 25 Barbell Bench Press or Floor Press (RPE 5)

-Score = Time it takes to complete the workoutScoring: Not Scored

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A. Crossfit open 22.3

22.3 !!!!Scoring: Not Scored

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A. "RUNNING UP THE SCORE"

EMOM 20:
Minute 1: 15 Sit-ups + Max Dumbbell Snatches
Minute 2: 4 Shuttle Run or 8/6 Cal Bike or 11/8 Cal Row

Dumbbell: (50/35)

Score = Total Reps of Dumbbell SnatchesScoring: Not Scored

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A. PART 1: BACK SQUAT

Build to Heavy Set of 10
Back Squats

*Score = Heaviest LoadScoring: Not Scored

B. PART 2: “SHOT CLOCK” [TRAIN]

AMRAP 12:
1 Pull-up + 1 Ring Dip or 1 Bar Muscle-ups
15 Wall Balls (20/14)
2 Pull-up + 2 Ring Dip or 2 Bar Muscle-ups
15 Wall Balls (20/14)
3 Pull-up + 3 Ring Dip or 3 Bar Muscle-ups
15 Wall Balls (20/14)
…

*Score = Rounds + RepsScoring: Not Scored

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A. “DOWNFALL” [TRAIN & COMPETE]

For Time:
100 Double Unders
80/60 Calorie Row or 1200 Meter Run or 60/42 Cal Bike
60 Box Jump Overs
40 Dumbbell Push Jerks (50's/35's)
200 Meter Farmer's Carry (50's/35's)Scoring: Not Scored

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A. PART 1: POWER SNATCH

Build to Heavy Set of 10
Power Snatch

*Score = Heaviest LoadScoring: Not Scored

B. PART 2: “NINTENDO” [TRAIN & COMPETE]

AMRAP 9:
21 Sumo Deadlift (115/75)
15 Toes to Bars
9 Power Snatches (115/75)

[Kilos = 52/34]

*Score = Rounds + RepsScoring: Not Scored

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A. “TRI SPRINT INTERVALS V2”

5 Rounds:
AMRAP 4:
300 Meter Run
30 Burpees
Max Double Unders

Rest 4 Minutes Between RoundsScoring: Not Scored

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A. DB FLOOR PRESS

On the 2:00 Mins x 5
12 DB Floor Press (RPE 7)
12 Superman Holds (Upper Body Only)Scoring: Not Scored

B. "MR. BLISTER"

EMOM 20:
Minute 1: 9 Toes to Bar + Max Push-ups
Minute 2: Calorie Row / Bike / Shuttle Run

Score: Total Reps of Push-ups + Calories or Rounds of RunScoring: Not Scored

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A. PART 1: OVERHEAD SQUAT [ALL TRACKS]

Build to Heavy Set of 10
Overhead Squats

*Score = Heaviest LoadScoring: Not Scored

B. PART 2: “THAT’S ENOUGH” [TRAIN & COMPETE]

AMRAP 2-2-2-3:
3 Strict Knees Tuck
10/7 Calorie Assault Bike or 12/9 Calorie Row or 4 R.Shuttle Run
Max Overhead Squats (95/65)

Rest 1 Minute Between Sets

*Score = Sum Total RepsScoring: Not Scored

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