A. 5 Rounds
2 Hang Squat Clean + 1 Thruster
Rest :90-2:00
*Weight Recorded
B. 800 M Run
25 Airs Squats
15 Sit-ups
10 Push-ups
400 M Run
10 Push-ups
15 Sit-ups
25 Airs Squats
800 M Run
*time recorded
“People grow through experience if they meet life honestly and courageously. This is how character is built.” –Eleanor Roosevelt
WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
A1. Press x3x5 build by feel :60
A2. Horz. Ring Rows x3x5 Rest :90
B. 15:00 AMRAP
8 Back Rack Walking Lunges (total)
200 M Sled Drag
*Rounds recorded
Skill work: Toes to Bar & Wallballs
21-15-9
Front Squats @ 135 / 95
Wall Ball
Toes to bar
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”-John Quincy Adams
A. Hang Clean x2x6 @ 80-85% Rest 2:00
B1. Bench Press x5x5 rest :30
B2. Kip Pull-up x3-5×5 Rest 2:00
C. 5 Rounds
:30 Hollow Hold
:30 Plank Hold
“Success is not final, failure is not fatal: it is the courage to continue that counts.” –Winston Churchill
Skill Work: Deadlift
A. 5 Rounds
5 Deadlifts @ 70-80%
10 Step-ups 24/20
200 M Run
“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” –Mattie Stepanek
A. Power Clean + Strict Press
x2+1×5 Rest 2:00
B. Annie
50-40-30-20-10
Sit-ups
DUs
“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” –Francis of Assisi
Teams of 3-4
15:00 AMRAP
5 HPC
4 Shuttle Sprints (25 yds)
*Rounds recorded
Women’s WOD + Wine >>>> Come on out!
A1.
CG Bench Press x1x5 build to a 1 RM Rest :60
A2.
Weighted Strict Pull-ups x1x5 build to a 1 RM Rest :90
*Record Bench and Pull-up maxes
B. 5 Rounds
200 M Farmers Walk
8 Deadlifts @ 50-60%
Skill Work: Box Jumps and KB Swings
A. 12:00 AMRAP
10 Goblet Squats 24K/16k
10 Box Jumps w/ Step Down 24/20
10 KB Swings 24K / 16K
200 M Run
*reps/rounds recorded
“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.” –H. L. Hunt
