Big Bird
AMRAP 10 Minutes 5 L Pull-ups 25ft Handstand Walk
Operation Red Wings
4 Sets AMRAP 7 Minutes @ consistent moderate effort across 10-15-20-25…. Row (calories) Ski (calories) Bike Erg (calories) -Rest 3:00 between sets-
Kauai
AMRAP 3 Minutes 75 Double Unders (together) 50ft Handstand Walk (together) Max Deadlifts (275/185) (split) *Go until you get 75 reps -rest 1 minute b/t sets- Individual version: AMRAP 3 Minutes 75 Double Unders 50ft Handstand Walk Max Deadlifts (275/185) *Go until you get 35 reps -rest 1 minute b/t sets-
“Great Scott”
Partner Throwdown Friday For time: 60 Front Squats (135/95) 20 Wall Walks 48 Front Squats (135/95) 16 Wall Walks 36 Front Squats (135/95) 12 Wall Walks 24 Front Squats (135/95) 8 Wall Walks 12 Front Squats (135/95) 4 Wall Walks
Sloth
For time: 75 Hang Squat Cleans (75/55) *Everytime you break, perform: 5 Box Jumps (30/24) 10 Strict Ring Dips
3 Rounds 3 Person Team P1: 30/24 Calorie Bike Erg* P2: 30/24 Calorie Ski Erg* P3: 30/24 Calorie Row* Transition Work (pick one and complete together b/t machine transitions): Station 1: 400m run (together) Station 2: 30 Toes to bar (each) (at the same time) Station 3: 20
Wahoo (Open & QuarterFinals)
AMRAP 7 Minutes 50/40 Calorie Assault Bike Max Calorie Row -rest 3:00- AMRAP 7 Minutes 50/40 Calorie Row Max Calorie Assault Bike *Only score Max calories.
Hero Workout “Jack” AMRAP 20 Minutes 10 Push Presses (115/85) 10 KettleBell Swings (53/35) 10 Box Jumps (24/20)
AMRAP 10 2-4-6-8-10-12…. Squat Cleans (155/105) 1-2-3-4-5-6….. Ring Muscle Ups
Teams of 3 AMRAP 20 Minutes P1: 10/8 Calorie Bike Erg** P2: 10/8 Calorie Row** P3: 10/8 Calorie Ski** 10 x 25ft Synchro Shuttle Runs **All partners start on a different machine at the same time. When all machines are completed by all partners (i.e. 30/24
Jalapeño (Open)
40/32 Calorie Assault Bike 20 Handstand Push Ups 400m Run 30/24 Calorie Assault Bike 15 Handstand Push ups 300m Run 20/16 Calorie Assault Bike 10 Handstand Push ups 200m Run 10/8 Calorie Assault Bike 5 Handstand Push ups 100m Run
Emerald Isle
10-20-30 Hang Kettlebell Clean and Jerks (2x44/26) 75ft Double Kettlebell Front Rack Walking Lunge (2x44/26) after each set
