3 Wise Men

AMRAP 3 Minutes

3 Power Cleans 135/95

3 Front Squats 135/95

3 Push Jerks 135/95

Rest 3 Minutes

 

AMRAP 3 Minutes

3 Power Cleans 155/105

3 Front Squats 155/105

3 Push Jerks 155/105

Rest 3 Minutes

 

AMRAP 3 Minutes

3 Power Cleans 185/135

3 Front Squats 185/135

3 Push Jerk 185/135

 

Jackie

"Jackie"

For Time:

1000m Row

50 Thrusters (45/35#)

30 Pull-ups

Partner WOD

Partner WOD

15 Min AMRAP

You Go / I Go

5 Power Cleans (#135/95)

5 Push Jerk (#135/95)

5 Clusters (#135/95)

Partner 1 Completes All 3 Movements While Partner 2 Rest Then Alternate

 

 

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The Long Road

AMRAP 3 Minutes

21 Deadlifts 155/105

21 Burpees over rower

Max Calories in time remaining

Rest 3 Minutes

AMRAP 3 Minutes

18 Deadlifts 185/135

18 Burpees over rower

Max Calories in time remaining

Rest 3 Minutes

AMRAP 3 Minutes

15 Deadlifts 225/155

15 Burpees over rower

Max Calories in time remaining

Rest 3 Minutes

AMRAP 3 Minutes

12 Deadlifts 275/185

12 Burpees over rower

Max Calories in time remaining

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

 

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