Marston

Marston

AMRAP 20:

1 Deadlift* 315/205#

10 Toes to Bar

15 Barbell Burpees

 

*Marston Rx is 405/285.

To preserve the stimulus of the workout, we are looking for a heavy deadlift today.

Jumping Jack Flash

6 Rounds

5 Push Jerks 135/95

10 Pull-Ups

15 Double Unders

 

Overhead Squat

5-4-3-2-1-1-1 E3M

Frost Bite

AMRAP 12 Minutes

10 Burpees

25 Double Unders

15.1

AMRAP 9 Minutes

15 Toes to Bar

10 Dead-Lifts 115/75

5 Snatch 115/75

Jacked Frost

2 Person Team

WOD 1:

Find 1RM Partner Dead-Lift

(10 Minute Cap)

WOD 2:

"Sister Sister"

150 Wall Balls 20/14

While partner A is performing Karen, Partner B is completing rounds of Cindy. Alternate every minute until Karen is complete. (10 Minute Cap)

WOD 3:

"Faded Elizabeth"

42-30-18

Power Cleans 155/100

150-130-100

Double Unders

Nasty Girls

"Nasty Girls"

3 Rounds

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

Ride the Lightning

AMRAP 9 Minutes

21 Burpees over Barbell

15 Deadlifts 135/95

9 Pull-Ups

 

Bullet With Butterly Wings

AMRAP 3 Minutes

Row 500m

Max Burpees over Barbell

Rest 3 Minutes

AMRAP 3 Minutes

500m Row

Max Overhead Squat 95/65

Rest 3 Minutes

AMRAP 3 Minutes

Row 500m

Max Pull-Ups

Folsom Prison

Overhead Squat

2-10-2-10

 

9-15-21

Overhead Squat 95/65

Chest to Bar Pull-Ups

Nancy

5 Rounds

Run 400m

15 Overhead Squats 95/65

Black Bird

Jerk

1-1-1-1-1-1-1

 

4 Rounds

12 Burpees, Lateral

8 Push Jerks 155/105

The Veteran

5 Cycles

3 Minute AMRAP

3 Power Snatch 135/95

6 Toes to Bar

9 Air Squats

Rest 1 Minute between Cycles.

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