1:00 Stations for 3 Rounds
WOD
1:00 Stations, followed by 1:00 minute Rest
3 Rounds of:
Hang Power Cleans (95#/65#)
Box Jumps
Kettlebell Clean & Press (53#/35#)
Burpees
After all 3 Rounds of Work, Rest 5:00. Then,
5 X 5 Clean & Jerk @ 135#/95#
You can perform the C & J with a partner (Example: 5 reps of “you-go-I-go”)
Carlos Marathon 2.0
Press.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 65% of 1 RM
3 Reps @ 75% of 1 RM
2 Reps @ 85% of 1 RM
1 Rep @ 90% of 1 RM
1 Rep @ more than 90% of 1 RM
WOD
1000m Row
75 Double Unders
50 Push Ups
30 Pull Ups
50 Air Squats
20 Toes-to-Bar
15 Overhead Squats (95#M/65#W)
15 Power Clean to Overhead or Power Snatch
10 Pistols, Each Leg
20 Handstand Push Ups
20 Kettlebell Swings (53#M/44#W)
20 Wall Balls (20#M/15#W)
For Time.
For Time
Deadlifts.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 65% of 1 RM
3 Reps @ 75% of 1 RM
2 Reps @ 85% of 1 RM
1 Rep @ more than 90% of 1 RM
1 Rep @ more than 90% of 1 RM
WOD
50 Sit Ups
50 Jump Squats
40 Sit Ups
50 Walking Lunges
30 Sit Ups
50 Burpees
20 Sit Ups
For Time.
I Hurt Myself Today…
As a two person team, complete the following:
800m Run
50 yard Prowler Push (90#M/50#W)
50 Pull Ups
50 Push Press (95#M/65#W)
5 Rounds For Time.
*Team members must complete run together. Only one person pushing sled. Only one person on pull-ups & push press at a time. Bar cannot touch ground on push press.
