T.O.D.
Lulz
For time
Run 200m
30x Deadlift (bw)
Run 400m
20x Bench
press (bw)
Run 800m
10x Jerk (bw)
Run 1600m
5x Snatch (bw)
Lulz
For time
Run 200m
30x Deadlift (bw)
Run 400m
20x Bench
press (bw)
Run 800m
10x Jerk (bw)
Run 1600m
5x Snatch (bw)
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T.O.D.
"Triple Dog Dare You" Max rounds in 10 minutes 10x KB swings (70#/50#) 10x Thrusters (40#/30# DBs) 50x Double unders or 100 x Jump rope 
T.O.D.
3 rounds Run 400m 8x Clean & jerk (95#135#) 8x Dead lifts (115#185#) T.O.D.
A.M.R.A.P. in 20 min 7x Back squat (bw) 7x Burpees 7x Pull-ups T.O.D.
"I Hate Carlos" Team of two for time 75 Backsquats (45#65#) 50 Pull-ups 25 Shoulder-to-overhead (45#65#) 75 Front squats (45#65#) 50 Pull-ups 25 Shoulder-to-overhead (45#65#) 75x Overhead squats (45#) 50 Pull-ups 25 Shoulder-to-overhead (45#) 75 Back squats (65#95#) 50 Pull-ups 25 Shoulder-to-overhead (65#95#) 75 Front squats (65#) 50 Pull-ups 25 Shoulder-to-overhead (45#65#) 75 Overhead squats (45#) 50 Pull-ups 25 Shoulder-to-overhead (#45) T.O.D.
"SICK" 2 ROUNDS FOR TIME 20x Burpees 10x Pull-ups Run 800 meters 20x Box jumps (24inches) 10x Push-ups Run 800 meters 20x Body row 10x Burpees The only person who can guarantee you results is yourself! Roll up those sleeves, get dirty, pour out that sweat. Put your feet to the pavement. Say no to those quick satisfactions in lieu of that long term satisfaction of knowing it was you not magic that got you to where you are. T.O.D.
F.M.L. *3 Rounds for time* 15x Overhead Squats 65# 95# 15 Air squats 12x DB Lunges #40#60 12x HR Push-ups 25m Farmer walks 250m Run T.O.D.
Spinning Grace *For time* 30X Clean & jerk ( 75lbs/ 135lbs) After each lockout you must rotate 360-degrees with the bar overhead position T.O.D.
20 minutes *AMRAP* 5x Burpees 10x KB swing (72#) 15x Toes to bar |
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