Read more at www.afscrossfit.com
Part A)
5 Rounds:
1 min Shuttle Run wall to wall in gym
1 min Box Jumps 20″
1 min Pistols
Part B)
For Time:
40 Pull Ups
30 Burpees
20 HSPU
10 Muscle Ups/ring rows/ring dips.
Rest 3 Min
For Time:
20 Pull Ups
15 Burpees
10 HSPU
5 Muscle Ups/ring rows/ring dips
Part C)
40x GHD sit ups
Accessory)
Tabata row @90%
Read more at www.afscrossfit.com
Part A)
10min AMRAP
alternating with a partner (on your own is fine)
10 wall balls heavy as poss
30 double unders
Part B)
Every 2mins for 30mins
7x deadlifts
3x squat cleans
Weight used here should be as close as poss to 80% best squat clean but be realistic
Part C)
8 Rds
1min max double unders
10burpees
rest 20s x8
Read more at www.afscrossfit.com
Part A)
20min rolling Clock
1-10mins
ODDS – Row for Calories
EVENS 20/15/10x KB Swing @24/16
11-20
ODDS – Row for Calories
EVENS – 5x Muscle ups/Pull ups/ring rows
Score is total Calories Rowed
Part B)
Perform Bring Sally Up with Push Ups
UP is press up plank with arms locked out and hands directly under shoulders. DOWN is elbows below 90 degrees with chest and thighs slightly off floor. Go as far as you can – Song is Moby – Flowers
Part C)
10min OMEM
ODDS – 15/10/5 Shoulder to Overhead @60/40
EVENS 15/12/9 Toe To Bar
If you can’t do 9 TTB scale to 15/12/9 Knee raises
Accessory)
Run 3x800m resting 3:00
Read more at www.afscrossfit.com
Buy In:
EMOM15 complete 1 round of cindy – if you are under 30s for a round then row remainder of each minute for calories
WOD:
5rds – 1mim db hang squat cleans (choose a weight you can do 10 with, heavy as poss) 1min box jumps(again choose height but aim is 24/20)
Cash Out:
30-20-10
GHD SIT UPS/sit ups and KB swings @32/24
Read more at www.afscrossfit.com
Buy In:
150 double unders / 4mins of attempts
WOD:
Holleyman
30rounds
5x wall balls
3x hspu/push ups
1x power clean 100/75/50/35
Cash Out:
6rounds
work:rest 1:1
5 power snatches @60/40/20
work technoque with whichever weight is comfortable. As heavy as poss though don’t be a wuss
Read more at www.afscrossfit.com
WOD:
FILTHY 50
50
50
50
50
50
50
50
50
50
50
Read more at www.afscrossfit.com
Buy In:
7rds
1min row for calories (aim 20/15)
1min power clean (choose a weight you think you can hit 15reps with each minute)
WOD:
10rds
10 pull ups
10 dumbell push press @22.5/15kg dbs
Cash Out:
Tabata row @90% of max effort
Accessory:
7min amrap- 8 kb swings @32/24 8 GHd sit ups
