| Gross Strength |
| P 3 x 10 E3M (@10RM) |
| WOD |
| Partner WOD P1: Row: 250M (Sets Pace) P2: AbMat Sit-Up (Score) P3: Push-Up (Score) AMRAP: 7:00 Rest 1:00 Then P1: Row: 250M P2: Backward Lunge Steps (Score) P3: Triceps Push-Up (Score) AMRAP: 7:00 Rest 1:00 Then P1: Row: 250M P2: Ring Row (Score) P3: V-Up (Score) AMRAP: 7:00 |
| Gross Strength |
| FSQ 5 x 5 E3M (Set 5RM) |
| WOD |
| Thruster: Max Reps 1:00 Rest 1:00 10 Rounds – Set up in loading: (#45/#35) – Rep = 1 Pt (#55/#45) – Rep = 2 Pts (#65/#50) – Rep = 3 Pts (#75/#55) – Rep = 4 Pts (#85/#60) – Rep = 5 Pts (#95/#65) – Rep = 6 Pts (#105/#75) – Rep = 7 Pts (#115/#80) – Rep = 8 Pts (#125/#95) – Rep = 9 Pts (#135/#100) – Rep = 10 Pts Total points |
| Gross Strength |
| DL 10 x 3 OTM (HAP) |
| WOD |
| With a 20 Minute running clock: Row: 2k for time (Score) With the remaining time establish max SN) |
| Gross Strength |
| BP 3 x 5 E3M (@5RM) |
| WOD |
| Double Under: 100 Muscle Up (Max Set) – When you come off rings, DU) AMRAP: 12 Minutes (Score is # of MU, if no MU, do C2B) |
| Gross Strength |
| BSQ 5 x 10 E3M (Set 10 RM) |
| WOD |
| The Karens Run: 400M Wall Ball: 50 3 Rounds for time |
| Gross Strength |
| RDL 10 x 2 OTM (HAP) |
| WOD |
| Shuttle Run: 40’/40’ 20’/20’ Burpee Box Jump Over (24”/20”) 21, 15, 9 for time |
| Gross Strength |
| PP 3 x 5 E3M (@5RM) |
| WOD |
| Thruster 20 (#95/#65) Pull-Up: 20 AMRAP: 5 Minutes |
| Gross Strength |
| BxSqt 5 x 8 E3M (Set 8 RM) |
| WOD |
| Cindy Pull-Up: 5 Push-Up: 10 Air Squat: 15 AMRAP: 20 Minutes |
Gross Strength
SDL 10×1 OTM (HAP)
WOD
Row sprint 250M
Clean & Jerk (#185/#120)
E2M x 10
| Gross Strength |
| P Max Reps 2:00 (Choose a weight that will be a challenge to get 40+ Reps – If you get 40+, next time add #10) |
| WOD |
| Hand Walk: 40’ (Or 4 wall Walks) Double Under: 50 Weighted Step Ups 20 (Alternating – #50/#35 #24/#20) |
Chemical City CrossFit 