400 M run
then
8 Rounds of
10 KB Swings 53/36#
10 Ring dips
then
400 M run
Gantry Endurance WOD
8×200 m
rest 60 seconds
(if you have a watch with a timer, wear it)
400 M run
then
8 Rounds of
10 KB Swings 53/36#
10 Ring dips
then
400 M run
Gantry Endurance WOD
8×200 m
rest 60 seconds
(if you have a watch with a timer, wear it)
Five rounds for time of:
50′ OH walking lunge 45/25#
15 burpees ( burpee terminates with jump on plate)
Rest Day
“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
100 Overhead Squats for time
95/65#
Schmalls
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
AMRAP in 15 minutes of:
10 Power clean 95/65#
15 Push press 95/65#
20 Double unders
Take 15 mins to establish 5 RM Back Squat
then
Nor’Easter Masters Mini WOD 2
5 min Amrap
1000/750m Row
Wall ball 20/14#
Gantry Endurance WOD:
Indian Runs
3×1 mile
Nor’easter Masters WOD 3
10,9,8…1 reps for time:
Deadlift 205/165#
Toes to bar
Box jumps 24/20″
5 k for time