5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
.
–First 2 rounds must be done in 20 minutes to start round 3.
–First 3 rounds must be done by 30 minutes to start round 4.
–First 4 rounds must be done by 40 minutes to start round 5.
It’s just like the song. 1 then 2,1 then 3,2,1 and so on until you complete 12 –> 1.
1 Power Snatch in a Burpee (95/65)
2 Front Squats
3 Squat Cleans (95/65)
4 Pullups
5 Toes to Bar
6 Pushups
7 Air Squats
8 Jumping Lunges
9 Box Jumps (24/20)
10 Wallballs
11 Kettlebell Swings (53/35)
12 Thrusters (95/65)
Partner WOD
Run 800m together
80 Sumo Deadlift High Pull (95/65)
31 Situps
60 HR Pushups
31 Situps
40 Alternating Burpee Box Jumps (24/20″)
31 Situps
20 KB Snatch (53/35)
Run 400m together
10 min AMRAP
20 KB Snatches (53/35)
20 HR Pushups
20 Squats jumps to plate
–Score is total of all 4 attempts
–3 minute rest between attempts
2 min AMRAP, 1 min rest between
Pistols
Burpee Pullups
Wallballs (30/20)
Over the Box Jumps (24/20)
Row for Calories
Travis’s Birthday WOD
Buy-in: 50 Double Unders
Run 400
21 Power Cleans (155/105)
21 Pullups
Run 400
15 Power Cleans
15 Pullups
Run 400
9 Power Cleans
9 Pullups
Cash-out: 50 DU
“Bring Sally Up”
Theresa’s Birthday WOD
12 Squat Cleans (115/65)
13 Bar Rack Lunges (each leg) (115/65)
48 Pushups
12 Squat Cleans
13 Bar Rack Lunges (each leg)
48 Situps
12 Squat Cleans
13 Bar Rack Lunges (each leg)
–Aim for set of 2 at 90%.
8 min AMRAP
10 Deadlifts (225/155)
10 Pullups
20 Jumping Lunges
Partner WOD
1500m Row Relay
50 Alternating Box Jumps (24/20)
50 HR Pushups
50 Goblet Squats (53/35)
50 Partner Medball Situps (20/14)
50 Lunges w/ KB in Front Rack (53/35)
–Work to heavy rep
4 rounds
10 Burpee Box Jumps (24/20)
10 Clean and Jerks (155/105)