“Head Spin”
For Time:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks (50/35)
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks (50/35)
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks (50/35)
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks (50/35)
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks (50/35)
After Each Round:
100 Meter Single Dumbbell Farmers Carry (50/35)
“Chasin’ Waterfalls”
4 Rounds For Time:
30/24 Calorie Row
30 Wallballs (20/14)
30 AbMat Sit-ups
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
“Lethal Weapon”
AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run
…
[Continue to Add 1 Round of “The Chief”]
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Strength:
Hang Power Snatch
Build to a heavy single.
-Then-
“Little Foot”
AMRAP 12:
25 Double Unders
9 Toes to Bar
25 Double Unders
9 Hang Power Snatches (95/65)
Strength:
Strict Press
Build to a heavy single
-Then-
“Miracle-Gro”
5 Rounds:
200 Meter Run
12/9 Calorie Bike
9 Strict Presses (95/65)
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24″/20″)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/85)
15 Burpee Box Jump Overs (24″/20″)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24″/20″)
“ShuffleBoard”
For Time:
800 Meter Run
25 Thrusters (95/65)
25 Chest to Bar Pull-ups
800 Meter Run
25 Overhead Squats (95/65)
25 Toes to Bar
800 Meter Run
25 Front Squats (95/65)
25 Pull-ups
“Drift Away”
AMRAP 15:
50/35 Calorie Assault Bike
50 Single Dumbbell Hang Clean and Jerks (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Deadlifts (205/145)
“Touch the Sky”
AMRAP 15:
300 Meter Bike
9 Burpees to Target (6″)
