AMRAP 1:30:
12 Bar-Facing Burpees
Max Ring Muscle-Ups

Rest 1:30

AMRAP 1:30:
9 Bar-Facing Burpees
Max Ring Muscle-Ups

Rest 1:30

AMRAP 1:30:
6 Bar-Facing Burpees
Max Ring Muscle-Ups

Rest 1:30

AMRAP 1:30
12 Bar-Facing Burpees
Max Bar Muscle-Ups

Rest 1:30

AMRAP 1:30
9 Bar-Facing Burpees
Max Bar Muscle-Ups

Rest 1:30

AMRAP 1:30
6 Bar-Facing Burpees
Max Bar Muscle-Ups

• Ohjeistus:
• Suorita ensin aina yleisliikkeet, jonka jälkeen loppuaika tehdään Ring/Bar Muscle uppeja.
• Ensimmäiset 3 kierrosta renkaissa, loput 3 tangossa.
• Mikäli et tee Muscle uppeja, voit tehdä ensin 3 kierrosta rinta tankoon leuanvetoja (C2B) ja viimeiset 3 kierrosta perus kippi leukoja.
• Voit myös tehdä ensin bar MU ja sitten C2B.

A
EMOM 16
Minute 1: 30s Up downs
Minute 2: 30s Glute Hip Thrust
Minute 3: 30s Flutter Kicks in Hollow
Minute 4: 30s Jump Squats

B,
Conditioning ( GO outside ! )
For time:
30-20-10
DB Hang Power Snatch each arm@22,5/15kg
*200 meter run after each round

Timecap: 12 mins

Consistent pace, run should feel similar each round and be similar pace

Workout 14.1
10-minute AMRAP:
- 30 DUs
- 15 Power Snatch (75# / 55#)

4 Rounds + 10 DUs.

Just being physically able to compete is a victory for me. To be honest, not long ago, I would have thought "I could never do that workout". I did it. Anyone can do it.

EMOM 30 mins
Minute 1: 40s Bike for calories
Minute 2: 40s Row for calories
Minute 3: 40s Front Rack KB Carry for distance
Minute 4: 40s Double Unders for reps
Minute 5: 40s Burpees for reps

Goal: 40s of consistent effort
Output for bike/row should not drop meaning calorie count should stay the same for the entire 30mins

Double Unders Ladder - 5min Cap:
- Ascending 10, 20, 30, 40, 50
- Descending 50, 40, 30, 20, 10

Back Squat:
- 50 reps in as few sets as possible (225#,135#)

Push Ups:
- (Women) 100 reps in as few sets as possible; 200M run every break with max (5) 200M runs.

- (Men) 150 reps in as few sets as possible; 200M run every break with max (5) 200M runs.
Note: May rest in plank position; knees cannot touch or you cannot stand up to rest.

T2B or GHD:
- 50 reps in any combination

Pre-WOD:
5x5 Push Press

WOD - 3 Rounds For Time:
- 400M Run
- 21 DL (185#,135#)
- 12 Burpee Box Jump Over (24", 20")

Hurt, hurt, hurt - lungs were burning. Have not gasped for air this hard in a while. Good strength workout and great WOD! Really a good benchmark on how out of shape I am :)

Pre-WOD:
- 5X5 Front Squats

WOD - 5RFT:
- 7 HSPU
-14 Hang Cleans (#105/65)
-21 Air Squats (over a medicine ball)

Post:
5 x 50 meters Heavy Farmer's Carry

Solid workout program! Will be feeling it post
Thanksgiving break.

Pre-WOD:
Work up to a heavy complex of the following movements:
- 1 Snatch Grip Dead Lift
- 1 Hang Snatch

WOD - For Time:
15-12-9
- DL (#225/185)
- Shoot Thru's

Post-WOD:
- 3x1 Minute Weighted Plank
- 1 minute Pigeon Stretch each side

Pre-WOD:
7x3 Back Squat

WOD - For Time:
21-18-15-12-9-6-3
- KB Swing (35#,53#)
- Goblet Squats

Post WOD:
- 400M Farmer's Carry; As Heavy As Possible.

Post-Post WOD:
- 45 Good Mornings (45#)

Warm Up

Pre-WOD:
Work up to a heavy rep
- Power Clean, Squat Clean and STO
Hands stay on the bar; touch and go and immediately into STO after the Squat Clean.

WOD - "Death by Thrusters":
- 1 Thruster (105#, 75#)
- 4 Burpees
- 2 Thrusters
- 4 Burpees
- 3 Thrusters
- 4 Burpees ... etc.
Completed OMEM until you cannot complete the designated reps of thrusters and burpees within the 1 minute.

Post-WOD:
- 50 weighted sit ups
- 50 unweighted sit ups

Got to round of 8 and died quickly! :)