BACK SQUAT/BOX JUMP

STRENGTH:

10 MIN EMOM:

3 BACK SQUAT (FROM RACK IF AVAILABLE) 

3 BOX JUMPS

WOD:

6 RFT:

200 METER RUN

10 BACK SQUATS (135/95)

10 BAR-FACING BURPEES

10 KNEES TO ELBOW

CLEAN & JERK

STRENGTH:

CLEAN & JERK – 15 MINS TO FIND 2 RM

WOD:

3 MIN AMRAP:

3 CLEAN & JERKS (95/65)

3 RING DIPS

– REST 1 MIN –

3 MIN AMRAP:

3 CLEAN & JERKS (135/95)

3 RING DIPS

– REST 1 MIN –

3 MIN AMRAP:

3 CLEAN & JERKS (175/125)

3 RING DIPS

– REST 1 MIN –

3 MIN AMRAP:

3 CLEAN & JERKS (215/155)

3 RING DIPS

* All athletes will complete four 3 minute AMRAP's. Keep working up in 40/30 lb. increments until you are unable to proceed. If you are unable to make the 40/30 lb. jump for the next AMRAP, start back @ 95/65.   

** There will be 4 scores for this WOD, rounds/reps for each 3 min AMRAP.

"FAT AMY"

WOD:

“FAT AMY”

FOR TIME: 

ROW 1,000 METERS/RUN 800 METERS

– THEN –

50 AIR SQUATS

10 BURPEES

40 V-UPS

10 BURPEES

30 OVERHEAD LUNGES, ALTERNATING (45/25)

10 BURPEES

20 RUSSIAN KBS (70/53)

10 BURPEES

10 BOX JUMPS (30/24)

10 BURPEES

20 RUSSIAN KBS (70/53)

10 BURPEES

30 OVERHEAD LUNGES, ALTERNATING 

10 BURPEES

40 V-UPS

10 BURPEES

50 AIR SQUATS

– THEN –

ROW 1,000 METERS/RUN 800 METERS