Author: camcfhcs

Every 2:00 for 8:00
5 Bench Press @ 80% for all sets
10 Bent Over Barbell Rows @ light/moderate load

—
“The Shawshank Redemption”
14:00 AMRAP
14 Toe to Bar
14 Single DB Box Step Up 50/35#
14 SA DB Hang Clean and Jerk 50/35#

Pause Back Squat (1sec) + Back Squat
Every 2:00 for 8:00, 4 Sets
1+2, @ 83%+
—
“Dufresne”
5 Rounds for Time
30 Wall Balls
30 KB Sumo Deadlift High Pull 53/35
30 Air Squats

“Hadley”
3 Rounds
4:00 AMRAP
3 Wall Walks
30 Double Unders
1:00 Rest
4:00 AMRAP
8/6 Cal Echo Bike
6 Box Jumps 30/24
1:00 Rest

“Bogs”
Every 15:00 x 2 Sets
40/32 Cal Row
30 Hang Power Cleans 135/95#
20 Bar Muscle-Ups
30 Burpees
40/32 Cal Row

Hang Squat Snatch + Touch and Go Squat Snatch
10:00 EMOM
1+1 @ 72%+, increasing by feel.
—
“Snooze”
5 Rounds for Time
10 Power Snatch 75/55#
50 Double Unders
10 Overhead Squats 75/55#

Handstand Push Up Strength and skill Work
—
“Grease”
10:00 AMRAP
8 Strict Handstand Push-Ups
6/6 Single Arm DB Snatch 50/35#
14 Single Arm Overhead Walking Lunge 50/35# (7/7)

“Sandy”
Every 10:00 for 30:00
1000/850m Row
50/35 Cal Echo Bike
125 Double Unders or 400m run

Every 3:00 for 15:00
5 Bench Press @ 80%+
20 Banded Pull Downs immediately after each set
—
“J. Getzoff Alone at a Drive-in Movie” Jenna’s Birthday WOD
8:00 AMRAP
1 Power Clean @80% of 1 Rep Power Clean
5 Pull-Ups
10 V Ups

*add 1 Clean each round

Every 3:00 for 12:00
4 Sets, 3 Front Squat +5 Back Squats
@ 80% of Front Squat across all sets

—
“Cha-Cha”
Every 1:15 x 6 Sets
Thrusters
Set 1: 18 Reps
Set 2: 15 Reps
Set 3: 12 Reps
Set 4: 9 Reps
Set 5: 6 Reps
Set 6: 3 Reps
*Sets must be unbroken
Score is the total weight lifted over the course of the 6 sets. Add total poundage

From the Floor