WOD

MacroChallenge WOD
4:00 Row for Meters
1:00 REST
4:00 AMRAP: 15 Slam Balls & 10 Ab Mat Situp
1:00 REST
4:00 Row for Meters
1:00 REST
4:00 AMRAP: 15 Slam Balls & 10 Ab Mat Situp

24 :00 AMRAP – for max HPC reps
5 Hang P. Clean (M:155/135/115/95, W:105/95/75/65)
2 Rounds of Cindy: 5 Pull-up/10 Push-up/15 Squat
5 Hang P. Clean (M:155/135/115/95, W:105/95/75/65)
2 Rounds of Cindy: 5 Pull-up/10 Push-up/15 Squat
ETC…until time expires

A. MU skills or accumulate 10 MU Minimum (if you have them)
*hollow swings, hip pop on wall, etc
B. Tabata Mash-up (1:00 rest b/t)
1 & 3: DB Snatch (alt arms every other interval)
2 & 4: Alt B/T Ring Row & Ring Dip
* Notes: 1 & 3 – :20 rt arm,:10 rest, :20 lt arm, etc…for 8 rounds
* 2 & 4 – :20 Rrow,:10 rest, :20 ring dip, :10 rest, etc

A. 3 Attempts -max SHSPU+KHSPU (strict then to kip at failure)
B. 5 Rounds on the 4:00 (rest in time remaining)
20 KB Russian Swings (unbroken/HAP)
3 Wall Walk
500 Meter Row (lower by 100 if no finish previous rd)
*20M shuttle run after WOD for any no finish OT4

A. Strength 8:00 EMOM – 3 Front Squat (60%, increasing)
B. 5 Rounds for time:
10 Front Squat (115/75)
10 Burpee over Bar
C. Accumulate 2-3:00 “L” sit

Open WOD 12.3 – 18:00 AMRAP
15 Box Jump (24/20 – or step up)
12 P. Press (115/75)
9 T2B

A. Work up to WOD Deadlift Weight or heavy for day
B. For Time:
1000 Meter Row
20 Deadlift (M:245/225/185, W: 165/155/135)
40 WallBall
80 Double Unders
40 WallBalls
20 Deadlift (M:245/225/185, W: 165/155/135)
500 Row

Partner WOD – 18:00
* One partner runs 2 laps of box with Sand Bag (or slam ball)
* one partners completes following AMRAP:
10 KB Swings
10 Push-ups
10 Lunge Steps (r+L=1)
1:00 REST at the 6:00 & 12:00
*when switch takes place, keep AMRAP going, score total