Rest 4 mins between metcons
12 mins to complete…
1 mile run
w/ time remaining
complete as many burpee pullups as possible
RX+ w/ vest
For time:
complete # of burpee pullups from first wod then run 1 mile.
RX+ with vest
2-3 sets of
“21’s” hammer curls R
“21’s” hammer curls L
150′ Gun walk
AMRAP 15
10 deadlifts
10 hang power cleans
10 push press
10 back rack alt. lunges (5R/L)
10 back squats
RX- 95/65
RX+ 125/80
4 rounds w/ a partner
8 devil press 50/35
20 deadlifts 275/205
24 single arm thrusters 50/35
Cash out:
500 double unders
4x max rep db push press 50/35*
*to be performed after each set of back squats. Single Dip. NOT A PUSH JERK
Perform both. It doesn’t matter which one you do first. I want an all out attempt on both.
Max Effort 500m Row
Max Effort 400m Run
position should be just above knee
AMRAP 3
3 deadlifts 255/165
5 box jump overs 30/24
7 burpees
Rest 1 min between rounds. Repeat for 4 rounds
pick up where you left off.
1 attempt at max rep unbroken american kbs.
No rest allowed. If the kettlebell stops swinging you are done! Use
53/35
Amrap 20
15 seated medball throws
30 russian kbs
30 russian twists
15/10 cals bike or 15/10 cals row or 30-50 dubs
Spend 10 mins on mobility for…
-ankles
-hips
-front rack position
A1) 3×10-15 underhand inverted rows*
A2) 3×10-15 single arm db bench R/L
*Focus on touching chest to bar every rep. elevate feet on box to increase difficulty. Still easy? add a weight vest or plates.
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
1 squat clean, 2 front squat, 1 split jerk
3 RFT
9 burpee box jump overs 24/20
21 c2b pullups
45 double unders
RX+ w/ vest
This is a 25 min amrap. Begin with “Air Force” and then with remaining time perform as many rounds of Cindy as possible. Log time for Air force in first section, and cindy score in 2nd.
20 thrusters
20 sdhp
20 push jerks
20 overhead squats
20 front squats
*every minute including the start, perform 4 burpees
RX- 95/65
W/remaining time
perform amrap of “cindy”
5 pullups
10 pushups
15 air squats
RX+ wear a vest
50 unbroken russian kbs 53/35
2:00 plank hold
then begin warming up your deadlift.
WOD may need to be run in two heats.
8 rounds of :20 work/:10 rest for max reps
Deadlift 315/205
Goal is 50+ reps
10-9-8-7-6-5-4-3-2-1
burpee pullups
200m sprint before every set.
RX+ w/ vest
Savage Society Gym 