My Grandpa BAMF
Max Effort Incline Press 5-5-5-3-3-3
Rest 5:00
For Time:
150 DB Swings (75 lbs / 55 lbs)
400 M Run
Start your stop watch and your swings. When you can no longer swing (perfect form) make note of the number (reps) and set down the bell and begin your run. Begin your swings again and make note of the consecutive swings. When you reach failure start your second run.
The Education of Zac Fletcher
Max Effort Front Squat 5-5-5-3-3-3
Rest 5:00
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats,
Burpees.
Max Effort Deck Clean 3-3-3-1-1-1
Rest 5:00
“Helen”
3 Rounds for Time
400M Run
21 Swings (55/35 lbs)
12 Pull-ups
Max Effort Supine Bench 3-3-3-1-1-1
Rest 5:00
3 Rounds for Time
3 Deck Power Cleans (155lbs/105lbs)
6 Air Squats
9 Push-ups (Hands Release)
EPJ Snatch Lift
Max Effort Back Squat 3-3-3-1-1-1
Rest 5:00
20-16-10
DB Push Press @ 55 lbs
Lateral Hop Burpee (Select Barrier of 10″ Counting sequence right 1 rep, left 1 rep…)
Warrior Sit Ups
Max Effort Hang Clean 3-3-3-1-1-1
Rest 5:00
For Time:
30 Pull-ups
50 Thrusters (20 kg)
1000M Row
"He is Happy Because He Eats Lard"
Max Effort Supine Bench 5-5-5-3-3-3
Rest 5:00
For Time:
50 Double Unders
40 Dumbbell Swings 55 lbs
30 Pull-ups 40
Double Unders
30 Dumbbell Swings 55 lbs
20 Pull-ups 30
Double Unders
20 Dumbbell Swings 55 lbs
10 Pull-ups
Land mine Lunge / Press Combo
Max Effort Back Squat 5-5-5-3-3-3
Rest 5:00
AMRAP in 15:00
7 Overhead Squats (95 lbs / 65 lbs)
7 Pull ups
2004 Performance Menu Cover
Max Effort Hang Clean 3-3-3-1-1-1
Rest 5:00
AMRAP 12:00 of 12.3 Open WOD
15 Box Jumps (24″/20″)
12 Barbell Push Press (115 lbs / 80 lbs)
9 Toes to Bar
Max Effort Dips 5-5-5-3-3-3
Rest 5:00
3 Rounds for Time:
25 DB Swings (70 lbs / 50 lbs)
25 Lateral Barrier Hop Burpees (Count is right 1, left 2, right 3, left 4…..)
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