Weighted push up 1-1-1-1-1 Then Complete 4 rounds of 1 minute at each station: Lateral jumps (4') Push ups Box steps ups (50/35# DB to 20/16") Ring rows Rest Schedule Notes: Due to low registration,…

Complete 30 seconds of work followed by 30 seconds of rest at each of the following stations: box jumps (24/20”) shuttle run (10 yds) hang power cleans (155/105#) Repeat for a total of 6 rounds.…

From 0:00-4:00 250 m run 21 thrusters (95/65#) From 4:00-8:00 250 m run 21 hang power snatch (95/65#) From 8:00-12:00 250 m run 21 push press (95/65#) From 12:00-16:00 250 m run 21 floor wipers…

AMRAP in 15 minutes of: 3 Front squats (75%) 1 Rope climb 10 Push ups

16-12-8-4 reps for time of: Chin up (strict) Front squat (60% 1RM) Dumbbell split snatch, alternating (70/50#) WOD Notes: Each of the movements should be challenging; this is a slow and steady grind, not a…

6x100yd sprint Then Complete 1 power clean every 30 seconds for 10 minutes at 85% Community Notes: Happy birthday Joe S!

2018 AGOQ #4 AMRAP in 10 minutes of: 9 handstand push ups 6 bar facing burpees 3 power snatches (165/115#) WOD Notes:   Today, push ups can be done in place of hspu and front…

Complete for time in any order: 100 deadlifts (135/95#) 100 push ups 100 cal row (75 women) 100 butterfly abmat situps WOD Notes:  For today's workout you can split the reps any way you like. …

For time, complete: 20 strict pull ups 40 burpees 40 wall balls 80 double unders Complete 3 deadlifts (315/205#) at the top of each minute.  WOD Notes: The deadlift weight should not exceed 75% of…

AMRAP in 15 minutes of: 5 power cleans (135/95, NTE 70% 1RM) 10 push ups 15 air squats WOD Notes: The push ups should be unbroken for the first 2 rounds; scale reps or ROM…