“ZombieLand”
Partner WOD
10:00 to complete as much as possible:
30-25-20-15-10 Wallballs 20/14
20–16-12-8-4 Synchro Partner Plate Ground to Overhead 45/35
5-4-3-2-1 Synchro Plate Lunge, Lunge, Squat
Max Rep Sit Ups with remaining time

CrossFit Benchmark
“Candy”
5 Rounds for Time
20 Pull-Ups
40 Push-Ups
60 Air Squats

Every 2:30 for 5 Sets
1 Power Clean
2 Hang Squat Cleans
3 Push Jerks
(Unbroken)
@75% of 1 Rep Max Clean and Jerk
—
“Tallahassee”
For Time:
10 Squat Cleans
10 Shoulder to Overhead
8 Squat Cleans
8 Shoulder to Overhead
6 Squat Cleans
6 Shoulder to Overhead
4 Squat Cleans
4 Shoulder to Overhead
2 Squat Cleans
2 Shoulder to Overhead
Load: 135/95lb or 60% of 1 Rep Max Clean and Jerk

“Rule #1 Cardio”
3 Rounds For Time:
2 Mile Echo Bike
100 Double Unders
1000m Row

Every 2:00 for 10:00
5 Sumo Deadlifts @ 65-70%
15 Plate Presses 45/35
—
“Little Rock”
12:00 EMOM
10 Single Arm KB Thruster 53/35
15 V Ups
15 American KBS 53/35lb

“Erica’s SHOOT THROUGH HULLABALOO” Birthday Workout!
17:00 AMRAP
1 Wall Walk
2 Pull Ups
4 Candle Sticks
8 Air Squats
16 Sit Ups
32 Grappling Shoot Throughs

“Finding Nemo”
5 Rounds
120 Jump Rope Jog Steps
30 Box Jumps 24/20
30 Wall Balls 20/14

Bench Press
Every 2:00 for 7 Sets
1) 3 @ 60%
2) 2 @ 70%
3) 1 @ 80%
4) 1 @ 90%
5-7) increasing to find a new 1 Rep Max
—
“Marlin”
6:00 AMRAP
5/5 Bulgarian Split Squats 50/35
10 Deficit Push-Ups on 35# Plates
8 Strict Pull Ups

Rest 2:00 minutes

6:00 AMRAP
10 Goblet Squat 50/35lb
10 Lateral Burpees Over DB
10 Pull-Ups

“Crush”
20:00 EMOM
min 1: 50ft Dual KB Front Rack Lunges 53/35
min 2: 15 V-Ups
min 3: Max Rope Climbs
min 4: Rest

Wear long socks and pants. Protect your legs

If Time:
Bodybuilding Finisher
4 Sets, For Quality
10/10 Single Arm DB Rows
15 Tall Kneeling Banded Lat Pull-Downs
10 Hollow Body Weighted Maltese Raises

Every 2:00 minutes, 7 Sets
1 Clean and Jerk

Starting @ 75% of 1rm and increase load each set

Build up to a new 1 Rep Max Clean and Jerk (can be Power or Squat Clean)
—
“Bruce”
12:00 AMRAP
1 Round of “DT”
50 Double Unders
2 Rounds of “DT”
50 Double Unders
3 Rounds of “DT”
50 Double Unders
…Continue until 12:00
Load: 155/105lb,