“ Black Rose “
On The 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-Ups
5 Power Snatches (Climbing)
“ SWEAT “
5 x 3:00 AMRAP
60 Double Unders / 60 Singles
5 Bar Muscle-Ups / 10 Pull-Ups / 15 Ring Rows
20 Dumbbell Snatches
* Rest 1:00 Between Rounds *
** Pickup where you left off **
A) Back Squats
Establish a heavy 5 for the day
- THEN -
B) “ Flight of The Conchords ”
For Time:
10-20-30-40-50
Abmat Sit-Ups
Double Unders
1-2-3-4-5
Ring Muscle-Ups
” SWEAT ”
AMRAP 18:
5-10-15-20-25…..
Abmat Sit-Ups
Pull-Ups
Medball Squat Cleans
* 30 Double Unders After Each Round *
“ Spiced Up ”
AMRAP 16:
30 Shoulder To Overhead (135,95)
20 Bar Facing Burpees
10 Ring Muscle-Ups
” SWEAT ”
5 Rounds of:
1 Minute Max Machine Cals
1 Minute Max Plate To Overhead
1 Minute Max Burpees To Plate
1 Minute Rest
“ Flower Power “
AMRAP 18:
3 Rounds Of:
3 Muscle-Ups
10 HR Push-Ups
30 Double Unders
- Then -
5 Squat Cleans (225,155)
“ SWEAT “
AMRAP 24:
10 Pull-Ups
20 KBS
30 OH Plate Lunges
40 Double Unders
“ Pound Puppies “
AMRAP 16:
10 Muscle Ups
20 Alternating Front Rack Lunges (115,85)
30 Abmat Sit-Ups
“ SWEAT “
AMRAP 20:
400m Row
30 Abmat Sit-Ups
20 Kettlebell Swings
100ft Walking Lunge
" Schlitz "
4 RFT:
400m Run
4 Muscle Ups
40 Double Unders
"Nate"
AMRAP 20:
2 Muscle Ups
4 HSPU
8 Kettlebell Swings (70,53)
WHY:
Support pediatric cancer patients by participating in a fundraiser WOD for One Summit (http://onesummit.org/), which is an organization founded by former US Navy SEALs. Donate a fixed dollar amount for each round of "Nate" that you complete ($2, $5, $10, etc.) or $20 minimum donation. Cash or check preferred.
“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB
Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Wall Balls (:90)
“Open 14.4”
AMRAP 14:
60-calorie row
50 toes-to-bars
40 wall-ball shots (20,14)
30 cleans (135,95)
20 muscle-ups
" Open 15.3 "
Amrap 14:
7 Muscle Ups
50 Wall Balls (20,14)
100 Double Unders
" Naughty By Nate-ture "
For Time:
1,000m Row
- Into -
5 Rounds of "Nate"
- Into -
50 Burpees
1 Round of "Nate" = 2 Muscle Ups + 4 HSPU + 8 KBS (70,53)
" Amanda "
9-7-5 of:
Muscle Ups
Squat Snatch (135,95)
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)
Doors open at 9:30am. This is a community event. ALL are welcome.
"Jen"
2 Burpees
7 Air Squats
2.007 Mile Run/Walk
*28 Push-Ups in front of the Harris house on Elwin Street.
"Jared"
AMRAP 15
2 Muscle Ups
24 Burpees
30 Double Unders
" Luce "
3 RFT:
1,000m Run
10 Muscle Ups
100 AIr Squats
* RX = 20lbs Vest *
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)
"Reverse Hulk Hogan"
On the 2 Minute for 20 Minutes:
7 Burpees
5 Power Cleans (185/135)
3 Muscle Ups
“Hulk Hogan”
On the 2 Minute for 20 Minutes:
3 Muscle Ups
5 Power Cleans (185/135)
7 Burpees
" The Future "
AMRAP 15:
10/15/20/25...Thrusters (95,65)
50 Double Unders
5 Ring Muscle Ups
*Add 5 Thrusters After Each Full Round*
"Nate"
AMRAP 20:
2 Muscle Ups
4 HSPU
8 Kettlebell Swings (70,53)
