WOD

24 september 2018

5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

23 september 2018

Hang power clean 5-5-5-5-5 reps

22 september 2018

Strongman Saturday

15 minutes to find Heavy Single of Stone to Shoulder + Squat (L+R)

Partner I go, You go - complete as many rounds as possible in 15 minutes of:
5 Stone to Shoulder, alt L/R 60/40kg
15m 1-arm Farmers Walk Left, 60/40kg
15m 1-arm Farmers Walk Right, 60/40kg

21 september 2018

Chelsea

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

20 september 2018

3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 85kg
Women: 57,5kg

10 min cut-off

19 september 2018

Sumo deadlift 3-3-3-3-3 reps

18 september 2018

40min AMRAP

In teams of 4:
P1 400m Run (Timer)
P2 Handstand Hold
P3 Row
P4 SB Carry, light weight

17 september 2018

For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

22 min cut-off

16 september 2018

Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 95kg
Women: 60kg

15 september 2018

Overhead squat 3-3-3-3-3 reps

14 september 2018

Yoke and Shuttle Run

3-5 Rounds:
15m + 15m Yoke Carry AHAP
6 - 12 - 18m Shuttle Run
Rest as needed

13 september 2018

Run 1 mile

12 september 2018

Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

11 september 2018

Complex Fran

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 43kg
Women: 30kg

7 min cut-off

10 september 2018

Battleground with a Buddy:
200m Buddy Drag, 100m p.p.
2 Rope Climbs, 15ft
400m SB Carry, 60/40kg
10 burpee over box, 24/20in
400m SB Carry
10 SB over shoulder, 60/40kg
400m SB Carry
2 Rope Climb
200m Buddy Drag

9 september 2018

For time:
30 muscle-ups

8 september 2018

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

7 september 2018

Marathon Row

For time:
Row 42,195 meters

OR with a partner, 50min for max meters, switch every 5min:

Row/Bike/Ski
Sled Pull light
Row/Bike/Ski
SB carry light inside

6 september 2018

3-5 Rounds:
30m Rope Pull AHAP
200m SB Carry AFAP, 40/30kg
Rest as needed

5 september 2018

Doubles and Oly

For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 85-95-105-110kg
Women: 60-65-70-75kg

10 min cut-off

4 september 2018

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

3 september 2018

20 rounds for time of:
Swim 50 yards
Rest 30 seconds

OR 150m Sprint - 15/10 cal bike (30sec) - 150m Ski
No row!

2 september 2018

30 min AMRAP

P1 400m Run
P2 10m Sideways roll R&L*

*Recover as needed before running easy.

1 september 2018

5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 70-lb. dumbbells
Women: 45-lb. dumbbells

15 min cut-off

31 augustus 2018

Split jerk 3-3-3-3-3-3-3 reps

30 augustus 2018

15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups

Men: 135 lb.
Women: 95 lb.

10 min cut-off

29 augustus 2018

3-5 Rounds:
30m Yoke Carry AHAP
300m row AFAP
Rest as needed

28 augustus 2018

Run 15,000 meters

OR Compelete as many runs as possible in 50 minutes of:
1 mile run

Score is total meters ran and time of fastest mile.

27 augustus 2018

Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope

26 augustus 2018

10 1-minute rounds of:
25 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

25 augustus 2018

40 min AMRAP

400m Jog/Row/Ski/Bike/Jump Rope, easy
10 x Wall Squats
400m Jog/Row/Ski/Bike/Jump Rope, easy
10 x Sandbag PP UB
400m Jog/Row/Ski/Bike/Jump Rope, easy
10 x Sandbag DL

24 augustus 2018

Erin

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

Men: 40-lb. dumbbells
Women: 25-lb. dumbbells

20 min cut-off

23 augustus 2018

Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time

22 augustus 2018

7 rounds of:
15 hip-back extensions
3 strict muscle-ups

20 min cut-off

21 augustus 2018

3-5 Rounds:
30m Rope Pull AFAP
400m SB Carry AHAP
Rest as needed

20 augustus 2018

Front squat 3-3-3-3-3 reps

19 augustus 2018

4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-ups

Men: 135 lb.
Women: 95 lb.

18 min cut-off

18 augustus 2018

2 rounds for time and meters of:
P1 1 mile run
P2 max meters row

Each person runs1mile and rows twice.

40 min cut-off

17 augustus 2018

40 min AMRAP

P1 30m Rope Pull, light + 30m Sled Push, light
P2 Row
P3 SB Carry Inside, light
P4 Row
P5 Jump Rope
P6 Row

16 augustus 2018

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

20 min cut-off

15 augustus 2018

5 rounds for time of:
5 deadlifts
10 burpees

Men: 275 lb.
Women: 185 lb.

10 min cut-off

14 augustus 2018

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats

Men: 135 lb.
Women: 95 lb.

13 augustus 2018

Every 5 Minutes for 25 Minutes:
200m SB Carry AHAP
15 Burpees
Rest

12 augustus 2018

For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk

Men: 185 lb.
Women: 135 lb.

25 min cut-off

11 augustus 2018

10 rounds for time of:
Swim 100 yards
Rest 1 minute

OR bike 30 cal (60sec) - 200m Sprint - 250m Ski
No row!

10 augustus 2018

Front squat 5-5-5-5-5 reps

9 augustus 2018

40 min AMRAP

P1 800m Run, 10 x Bent Over Barbell Row with Pronated Grip
P2 Sand Bag Hold. Weight should be challenging

**If Sandbag is dropped, perform 5 burpees to bar.

8 augustus 2018

Gunny

For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

45 minute cut-off

7 augustus 2018

Complete as many rounds as possible in 7 minutes of:
200-m row
50 double-unders

6 augustus 2018

Weighted dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

5 augustus 2018

Weighted dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

4 augustus 2018

Teams get two 5 minute intervals of:
6 30m Buddy Yoke push(Yoke low), rotate one person each 30m length and add 20kg each 30m length.

In remaining time:
MAX cal AB, rotate every10/5cal

Rest 10 minutes.

3 augustus 2018

Hotshots 19

6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

Men: 61kg clean
Women: 43 clean

2 augustus 2018

Overhead squat 1-1-1-1-1-1-1 reps

1 augustus 2018

For time:
2,000-meter row
1-mile run
2,000-meter row

No cut-off

31 juli 2018

4 rounds, in teams of 3:
3min Row
3min Skin the Cat
3min Rest 

30 juli 2018

Back squat 2-2-2-2-2-2-2-2-2-2 reps

29 juli 2018

5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft.rope

15 min cut-off

28 juli 2018

Strongman Saturday

For Time:
30 alt. Stone 2 Shoulder, 60/40kg
800m Sandbag Carry, 60/40kg*
30 Shoulders like boulders, 30/19kg
400m Sandbag Carry, 60/40kg*
30 Burpees to bar

*10 sit to stand on sandbagevery drop

25 min cut-off

27 juli 2018

Sandbag Congo Line

Perform 3 Squats at each weight. When you can't lift thebag or perform 3 squats, startover and do it again.

For Time:
30 Sandbag Clean & Jerks, 50/30kg

5 min cut-off

26 juli 2018

Pick a buddy and perform:
Max meter Bike(1km)
or
Max meter Row(1km)
or
Max meter Ski(700)
or
Max meter Run(800) in 35min.

Switch every corresponding interval.

25 juli 2018

Squat snatch 1-1-1-1-1-1-1 reps

24 juli 2018

4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-unders

Men: 30kg
Women: 20kg

15 min cut-off

23 juli 2018

40m AMRAP

P1 400m Jog (5km pace) TIMER
P2 Top of Push up hold
P3 Speed Steps
P4 Bottom of Squat hold (use a med ball to ensure depth and tension)

22 juli 2018

Josie

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
  30 burpees
  4 power cleans
  6 front squats
Then, 1-mile run

Men: 70kg
Women: 47kg

30 min cut-off

21 juli 2018

Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 weighted bar muscle-ups

Men: 140kg deadlift, 5kg plate for muscle-ups
Women: 93kg deadlift, 3kg plate for muscle-ups

20 juli 2018

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 16kg KB
Women: 12kg dumbbells

19 juli 2018

Find a HS Farmers Carry 15m

7min AMRAP
10-m 1 Arm FW L
5 one-arm Deadlift L
10-m 1 Arm FW R
5 one-arm Deadlift R

Men: 60kg
Women: 40kg

18 juli 2018

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

Men: 60kg
Women: 43kg

17 juli 2018

7 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups

There is no rest between rounds.

16 juli 2018

Candy

5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

Maggie

5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Candy: 25 min cut-off
Maggie: 30 min cut-off

15 juli 2018

40min AMRAP

P1 400m SB, walk light
P2 Deadbug
P3 UB DU’s

14 juli 2018

For time:
1,000-m swim (1,094 yards)

Swim  —> lay on ground, holdbreath, kick legs and paddlearms. Breath when face turnsblue
Or —> sub for a 20min AMRAP of max meters on a piece of equipment/road you usually do not use!

13 juli 2018

10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 70kg
Women: 47kg

12 juli 2018

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 20-lb. ball, 24kg kettlebell
Women: 14-lb. ball, 16kg kettlebell

11 juli 2018

Find Heavy OH Yoke Carry 15m

4 Rounds each for meters:
30sec OH Sandbag Hold
30sec max meter row
Rest

10 juli 2018

Nancy

5 rounds for time of:
400-meter run
15 overhead squats

Men: 43kg
Women: 30kg

16 min cut-off

9 juli 2018

Hang squat clean 3-3-3-3-3-3-3 reps

8 juli 2018

3 rounds for time of:
25 deadlifts
Bike 1,000 meters

Men: 100kg
Women: 70kg

18 min cut-off

6 juli 2018

Regional Event 3

3 rounds for time of:
9 muscle-ups
11m handstand walk
36-45-54 single-leg squats
11m handstand walk

13 min cut-off

5 juli 2018

Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

4 juli 2018

10 rounds, each for time, of:
200-m row
Rest 90 seconds

3 juli 2018

3 Rounds:
200m Sandbag AHAP
30m Sled Push AFAP
30m Rope Pull AFAP
Rest

2 juli 2018

Wittman

Seven rounds for time of:
15 Kettlebell swing, 24kg
15 Power clean, 43kg 
15 Box jumps, 24" box

No women weights/height

25 min cut-off

1 juli 2018

Regionals Event 6

For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

7min cut-off

30 juni 2018

Linda with a buddy…

20-18-16-14-12-10-8-6-4-2 reps for time of:
134/100kg deadlift
89/61kg bench press
65/45kg clean

Divide work however you want.

34min cut-off

29 juni 2018

40min AMRAP

1 mile jog (Timer)
Every minute rotate between:
Bottom of squat
Plank
Hang From Pull Up Bar

28 juni 2018

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

27 juni 2018

3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute

26 juni 2018

Clean and jerk1-1-1-1-1-1-1 reps

25 juni 2018

3-5 rounds:
30m Sled Drag Backwards AHAP
15/10 cal AB AFAP
Rest

24 juni 2018

Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike / 40 cal Row
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. dumbbells, 24-in. box
Women: 50-lb.dumbbells, 20-in. box

17 min cut-off

23 juni 2018

Regionals Event 4

For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees

9 min cut-off

22 juni 2018

Triple 3 for 3

Teams of 3
In 15 minutes:
Row as many meters as possible
In 5 minutes:
Perform as many DU’s as possible. One person jumping at a time. Switch every 50 or when someone breaks.
In 15 minutes:
Run as many meters as possible in 200m intervals. One person running at a time.

21 juni 2018

40min EMOM

Min 1 Speed Steps
Min 2 Handstand Hold
Min 3 DU’s
Min 4 Hollow Body
Min 5 Rest

20 juni 2018

Back squat 5-5-5-5-5 reps

19 juni 2018

Helen

3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

No cut-off

18 juni 2018

Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups

Men: 125kg
Women: 84kg

17 juni 2018

15m Zurcher Carry AHAP

3 Attempts to produce highest Watts in 10 strokes on the rower.

16 juni 2018

3 rounds for time of:
50 medicine-ball cleans
Run 800 meters

Men: 20-lb. ball
Women: 14-lb. ball

25min cut-off

15 juni 2018

4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulderpresses
15 weighted pull-ups

Men: Use 2 22,5kg. DBs for presses, 1 for pull-ups
Women: Use 2 15kg. DBs for presses, 1 for pull-ups

22min cut-off

14 juni 2018

5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 36-in. box
Women: 30-in. box

13 juni 2018

40min AMRAP

P1 800m run (5km pace)
P2 Sandbag Hold Med
P3 Hang with knees as high as possible

12 juni 2018

For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans

Men 70kg
Women 47,5kg

20min cut-off

11 juni 2018

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

10 juni 2018

Push press 3-3-3-3-3-3-3 reps

9 juni 2018

15m Yoke Carry AHAP

Buddy Blaster

For Time, I go, You go:
40 x Sandbag over the Shoulder

8 juni 2018

5 rounds for time of:

1 sub-0:45 250-m row
50 unbroken double unders

If the row takes longer than 45 seconds, or you trip up on your double unders, redo it before moving back to the other exercise.

7 juni 2018

Front squat 1-1-1-1-1-1-1-1-1-1 reps

6 juni 2018

Run 5,000 meters

5 juni 2018

40min AMRAP

P1 Run 200m (timer)
P2 Speed Balls
P3 Rower meters
P4 Plank Hold
P5 AB cals
P6 Sandbag Hold (medium)

4 juni 2018

Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 52,5kg presses, 24kg swings, 24-in. box
Women: 35kg presses, 16kg swings, 20-in. box

3 juni 2018

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

2 juni 2018

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

20 min cut-off

1 juni 2018

3-5 rounds:
30m Farmers Carry AHAP
Rest
200m SB carry AFAP
Rest

31 mei 2018

For time, using a single dumbbell:

10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 22,5 kg dumbbell
Women: 15 kg dumbbell

18 min cut-off

26 mei 2018

Murph

For time:
1600m Run
100 Pull-ups
200 Push-ups
300 Squats
1600m Run

23 mei 2018

Buddy wod (50/50)

25 min Amrap

20 Push-ups
30 Sit-ups
40 cal row

22 mei 2018

7 rounds for time:

5 Power Snatch 61/43 kg
200m sprint 

15 min cut-off

14 mei 2018

Lynne

5 rounds for max reps of:
Body-weight benchpress
Pull-ups

5 mei 2018

400 m sandbag carry

HS Zercher carry

30 m bear crawl afap
15/12 cal row

13 mei 2018

15 min Amrap

15 m Handstand walk
30 m Lunges

12 mei 2018

40 min Amrap:

P1 800 m run
P2 Pike Push-up hold just above ground
P3 Hang

11 mei 2018

For time:

30-20-10
Dumbell thrusters
Toes2bar

10 min Cut-off

6 mei 2018

2 rounds for max reps of:

2 min shoulder presses 60/42,5 kg
1 min rust
2 min front squats 100/65 kg
1 min rust
2 min Deadlifts 143/98 kg
1 min rust

4 mei 2018

Max

5 rounds for time:

200m run
20 KBS 24/16 kg
20 Box Jumps 24/20" 

No cut-off

3 mei 2018

Power Snatch 3-3-3-3-3
Snatch Balance 2-2-2-2-2
Squat snatch 1-1-1-1-1

2 mei 2018

Tama

For time:

800m single arm farmers carry 20/15 kg
31 T2B
31 push-ups
31 Front squats 42,5/30 kg
400m single arm farmers carry 42,5/30 kg
31 T2B
31 push-ups
31 Hang power cleans 60.42,5 kg
200m single arm farmers carry 60.42,5 kg

28 min cut-off

1 mei 2018

40 min Amrap

P1 1000m row
P2 Ring support
P3 Hollow body

30 april 2018

For time:

100 Wall-ball shots 30/20 lbs

7 min cut-off

29 april 2018

Hang Power Snatch

3-3-3-3-3

28 april 2018

Push & Pull Prep Session

Deadlift 1 RM

Benchpress 1 RM

27 april 2018

KONINGSDAG WOD

26 april 2018

4 rounds for time:

15 Box jumps 36"/30"
400m run

12 min cut-off

25 april 2018

7 min Amrap

15 cal row
15 push-ups

24 april 2018

Hansen

5 rounds for time:
30 KBS 32/24 kg
30 Burpees
30 GHD sit-ups

25 min cut-off

23 april 2018

40 min Amrap

P1 Speed steps
P2 Plank lean on Parallette
P3 400 m sandbag carry (light to moderate weight)

22 april 2018

For time:

15-12-9-6-3
Dumbell hang clean and jerk 22.5/15kg
Weighted pull-ups

12 min cut-off

21 april 2018

4 rounds each for time:

1 mile run

Schaal opties:
4x 1200m run
3x 1200m run

20 april 2018

Bench press
5-5-5-5-5

19 april 2018

400 m sandbag carry

15 m HS Farmers Carry

3 rounds each AFAP
30 m sled drag backwards (empty to light)
15/12 cal AB (max 30 sec)

18 april 2018

For max reps:

Tabata chest to bar
1 min rust
Tabata sit-ups
1 min rust
Tabata seated shoulder presses 35/25 kg
1 min rust
Tabata hip extensions
1 min rust
Tabata Jumping Back squats 35/25 kg

17 april 2018

Clean and jerk 
3-3-3-3-3

16 april 2018

For time

I go, you go:

250 m row
500 m row
1000 m row
500 m row
250 m row

25 min cut-off

15 april 2018

40 min Amrap

P1 800 m run
P2 Handstand Hold
P3 Hang from pull-up bar + L-sit

14 april 2018

5 rounds for time:

400 m run
15 thrusters 42,5/30 kg

15 min cut-off

13 april 2018

Back squat 
1-1-1-1-1-1-1

12 april 2018

3 rounds for time:

50 GHD sit-ups
25 Strict HSPU

18 min cut-off

11 april 2018

1. 400m sandbag carry

2. HS Yoke Carry

3. 3 rounds each AFAP
30 m sled push
200 m sprint

10 April 2018

For time:

10 Muscle-ups
25 Thrusters 35/25 kg
1000 m Row
25 Thrusters 35/25 kg
10 Muscle-ups

10 min Cut-off

9 April 2018

Double Helen

3 rounds for time:

800 m Run
42 KBS 24/16 kg
24 Pull-ups

22 min cut-off

8 April 2018

7 min Amrap:

10 SDHP 60/43 kg
10 Push presses

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