24:00 Running Clock:
6:00 EMOM
Odd: 15/10 Calorie Row
Even: 10 Bench Press (155/105)
6:00 EMOM
Odd: 15/10 Calorie Row
Even: 20 Ab mat Sit-up
6:00 EMOM
Odd: 15/10 Calorie Row
Even: 20 Push Ups
6:00 EMOM
Odd: 15/10 Calorie Row
Even: 20 Slam Balls (30/20)
A. Strength: OHS 3 – 3 -3 (:02 pause at bottom)
B. “Nancy”
5 Rounds for time (A-5/B-4/C-3):
400 Meter Run
15 OHS (95/65)
C. Core: 100 Crunches
A. In groups of 3, 15:00 for max KB swings:
One runs Sandbag 200 Meters, rotate on completion of run
One accumulates max KB Swings (24/16-american)
One holds Handstand
B. Rope Climb Relays – 5:00 for max
C. CORE
A. 6:00 EMOM – HH Psnatch+HPSnatch+Psnatch
B. “Isabel”
30 Snatch for time (135/95)
REST 3:00
C. 8:00 AMRAP
20 Double Unders
20 AB Mat Sit-ups
1:00 Plank
A. OT3:00 for 21:00
30 Weighted Lunge Steps (45/25)(each step=1)
15 GTOH (45/25)
15 Push ups
*rest in any time remaining in the 3:00
B. Wall Sits/Splits
A. Strict Press 5 – 4 – 3 – 2 – 1
B. 12:00 AMRAP
10 Box Jump (24/20″)
10 Wall Ball (20/14#)
10 Pull-up (chin over bar)
C. NFT – 50 Hollow Rocks
A. Warm up to Deadlift WOD weight
B. 4 Rounds for time:
400 Meter Run
10 Deadlift (225/155)
15 Burpee over Bar
C. Foam Roll 5:00
A. OPEN WOD 15.5
27 – 21 – 15 – 9
Row (calories)
Thrusters (95/65)
B. Mobilization
