Madness

3 Rounds

10 Chest to Bar Pull-Ups

10 Front Squats 165/115

10 Burpees

Directly into

21-15-9

American Swings 70/53

Burpees

WOD

1. Barbell Cycling
For time:
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Men: 155 lbs.
Women: 105 lbs.

2. Conditioning
Alternating OTM x 20:
Odd – 5 Deadlifts
Even – 15 Box Jumps (24/20)
Start light on the barbell and add weight every round.

11.6/12.5

1. Clean and Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

2. Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 C2B 
12 Thrusters, 95/65
12 C2B…

14.4

AMRAP 14 Minutes

60 Calorie Row

50 Toes to Bar

40 Wall Balls 20/14

30 Power Cleans 135/95

20 Muscle ups

Weightlifting Wednesday

“Weightlifting Wednesday”
Teams of 3:

AMRAP 7: Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Push Press
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

-3 Minute Rest-

AMRAP 7: Hang Power Clean
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

Rodeo

For Time

50 Calorie Row

40 Dead-Lifts 135/95

30 Box Jumps

20 Front Squats 135/95

 

Open 12.4/13.3

Front Squat

5-5-5

AMRAP 12 Minutes

150 Wall Balls 20/14

90 Double Unders

30 Muscle Ups

Main Street

Teams of 2
AMRAP 20:

2 Clean and Jerks (205/145), 6 Rope Climbs, 30′ Handstand Walk
4 Clean and Jerks (205/145), 6 Rope Climbs, 30′ Handstand Walk
6 Clean and Jerks (205/145), 6 Rope Climbs, 30′ Handstand Walk
8 Clean and Jerks (205/145), 6 Rope Climbs, 30′ Handstand Walk
10 Clean and Jerks (205/145), 6 Rope Climbs, 30′ Handstand Walk

Continue to add (2) repetitions each round to the Clean and Jerks.

Ride On

21 – 18 – 15 – 12 – 9
Toes to Bar
Wallballs (20/14)
50 Double-Unders after each round

The Admiral

“The Admiral”
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats
20 Box Jumps (24″/20″)

 

Compare to 1.5.15

Eruption

21-15-9

Dead-Lift 275/185

Strict Ring Dips

Life in the Fast Lane

15 Rounds

1 Legless Rope Climb

10 Burpees

20 Double Unders

Page 10 of 127

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