Running Around In the Rain

12 Thrusters

6 Pull Ups

9 Thrusters

9 Pull Ups

6 Thrusters

12 Pull Ups

X2

Then Row 1K

Then Repeat the Top Part of Workout Minus the Row.

(30#) DB’s

This workout seriously made me angry. Hardest I’ve done to date. I think it was the 30 lb DB’s that killed me.

I added it all up and that’s 108 Pull Ups and 108 Thrusters!!

4 Push Press+4 Split Jerks

4X Sets

10 Hip extensions in between

(80#)

WOD

4X

6 Push Jerks

9 Box Jumps

200 M Run

8:59 (80#)

Squat 7 - 5 - 3

Push Jerk 7 - 5 - 3

Sit Ups 10 in between each round

WOD

3RDS

400 M Run

12 Wall Ball (12#)

6 C2B Pull Ups

1:00 Wall Balls

1:00 Burpees

1:00 Jump Rope

1:00 Hang Power Clean

4X

Then 80 Super Man Rocks

80 Hollow Rocks

WOD

EMOM 20 MIN

5 Clusters (60#)

5 Burpee Box Jumps

Then Run 800M For Time - 3:48

All I have to say is it’s the work outs that look like they won’t kill you that absolutely almost kill you !

PARTNER WOD

1 mile Run Together

100 Pull Ups

200 Push Ups

300 Squats

5 Ring Rows

7 Push Ups

9 Sit Ups

11 Air Squats

Then

WOD

20 Pull Ups

40 KBS

60 Burpees

80 Double Unders

1000M Row

EMOM 20 MIN

ODD : 2 Squat Cleans + 3 Hang Squat Cleans (50#)

EVEN : 6 Burpees over DB’s

Then Run 400 M

6 pull ups

7 Ball Slams

8 V ups

9 Jump Squats

x4 on the :30

WOD

20 MIN AMRAP

8 HP Push Ups

10 KBS (36#)

12 Squats

and complete 4 Prowler Pushes there and back somewhere with in 20 Min

12 Rounds

800 M Run

30 DB Squat Clean (15#)

30 Box Jumps

x4

30:25