16 min AMRAP
25 DUs
10 Push-Ups
5 Deadlifts
Score: total weight deadlifted
BOLD:
16 min AMRAP
15 parallette step overs
10 push-ups
5 deadlifts
Score: total weight deadlifted
6 min AMRAP
6 Push Press (75/55)
12 Sit-ups
2 minute Rest
6 min AMRAP
6 Front Squats
12 Sit-ups
2 minute Rest
6 min AMRAP
6 Thrusters
12 Sit-ups
RX+ (115/75)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
4 Rounds
4 minutes
250M/200M Row
50 Double-unders
25 KB Swings (1.5/1)
ME Burpees
2 minute Rest
Score is total number of Burpees.
800M Run
15 Toes to Bar
25 Front Squats (115/75)
5 Rope Climbs
25 Front Squats (115/75)
15 Toes to Bar
800M Run
RX+ (135/95)
4 Rounds
400M Run
20 Wallballs (20/14 @ 10ft)
10 Pull-ups
5 Power Cleans (135/95)
RX+ 30/20 @ 10ft and 185/125
2 Rounds
2 minutes to complete
Cals on Bike(10/7)
100m run
M.E. Situps
Rest 2 minutes
2 minutes to complete
Cals on Bike(10/7)
100m run
M.E. Burpees
Rest 2 minutes
Max Effort 800m Run
Athlete can choose to track time or not
Bold
2 Rounds
2minutes to complete
Row 100m
1x Ramp walk
M.E. Situps
2min rest
Row 100m
1x Ramp walk
M.E Burpees
2min rest
Cashout: 200-300m Run/walk
Max Effort 500m Row
5 minutes to complete. Rest with remaining time. AMRAP starts at the 5 min mark.
12 minute AMRAP
8 Hang Cleans
16 Box Steps
32 Sit-ups
3 min Rest
Max Effort 500m Row
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
M/U are rings
Womens RX 1.5p
Back Squat (90% of 1RM)
40% 1X5
50% 1X5
60% 1X5
50% 1X5
21-15-9
Overhead Squats (95/65)
Calorie Row
3 minute Rest
9-15-21
Wallballs (20/14 @10ft)
Ring Rows