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Men’s Rx
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders
Women’s Rx
10 rounds for time of:
9 thrusters, 65 lb.
35 double-unders
Men’s Scaled
10 rounds for time of:
9 thrusters, 65 lb.
35 single-unders
Women’s scaled
10 rounds for time of:
9 thrusters, 45 lb.
35 single-unders
WOD: 5RFT
9 CJ (135/95)
15 T2B
21 Calorie Row
Rest 1:00 between rounds
Extra Credit: Get Ready For 17.5
WOD 5 Rounds For Time:
10 C2B
10 Ring Dips
10 Power Cleans (115/85)
400m Run
Mandatory Extra Credit: Core/Ab Work
Strength
Shoulder Press
3×5 @65%/75%/85%
WOD
3RFT:
3 Rope Climbs
6 Push Jerks (185/115)
12 Deadlifts (185/115)
24 GHD Sit-ups
48 Wallballs (20/14#)
Strenght: Back Squat
3×5 @70,75,80%
WOD
For Time
300 meter row
10 Power Snatches (115/80)
300 meter row
10 Thrusters (115/80)
300 meter row
10 Power Snatches
*2 min rest*
300 meter row
10 Power Snatches
300 Meter Row
10 Thrusters
300 Meter row
10 Power Snatches
17.4
17.4 is 16.4! No better way to measure your fitness!
Women’s RX
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 155 lb.
55 wall-ball shots, 14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups
Men’s RX
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
Women’s Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 95 lb.
55 wall-ball shots, 10-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups
Men’s Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups
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Strength: Press
5 x 40%
5 x 50%
5 x 60%
WOD
EMOMx16:
Min 1 – 15 Sumo Deadlift High-pulls (75/55#)
Min 2 – 15 Wallballs (20/14#)
Min 3 – Max Calorie Bike
Min 4 – Rest
For every rep not complete in minutes 1 + 2 remove from C.A.B score.
*Stagger where you start if needed so that you can enjoy the assault bike*
Strength: Deadlift
5 x 40%
5 x 50%
5 x 60%
WOD:
WOD:
3 Rounds for Time:
80 Double Unders
40 Calorie Row
15 Handstand Pushups
5 Deadlifts 185/125
Strength
Bench Press
5 x 40%
5 x 50%
5 x 60%
WOD
3RFT:
3 Power Snatches (115/75)
5 OHS (115/75)
7 Toes to Bar
Rest 3:00
3RFT:
9 Power Cleans (115/75)
12 Front Squats (115/75)
15 Pull-ups
One score, time stops when 6 rounds are complete!
Wendler Back Squats Week 4
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
WOD
EMOMx15
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20″)
Min 4: 15 Push Press (95/65#)
Min 5: 15 Calorie Row
Extra Credit Tabata! Ab work or Assault bike
***Remember to hydrate!!!***
