Monday 9/4/17
Battle of the Sexes: Revenge of the Mens
0:00 – 15:00
Calorie Row
Men: 1000
Women: 750
*Each team with get 5 Rowers. Men will stand the rower up when it reaches 200 calories, and women will stand the rower up when it reaches 160 calories.
18:00 – 23:00
5min AMRAP Burpee Box Jump overs
*Single file using only 2 boxes per team
26:00 – 33:00
5 Stations for Thrusters
1pt = Men 75lbs Women 45lbs
2pts = Men 95lbs Women 60lbs
3pts = Men 125lbs Women 75lbs
4pts = Men 155lbs Women 90lbs
5pts = Men 185lbs Women 105lbs
*Each team will need to place at least 1 team member at each bar, and the most points after 5 minutes wins.
Tuesday 9/5/17
Bench Press
2-2-2-2-2-2-2
then,
For time:
4 Rounds
25 DUs
10 Ring Dips
-Rest 2min-
4 Rounds
25 DUs
10 Plate burpees 45/25lbs
Wednesday 9/6/17
12min AMRAP
3 Squat Cleans 185/125lbs
100m Farmer’s Carry 50/35lbs per hand
6 Squat Cleans
100m Farmer’s Carry
9 Squat Cleans
100m Farmer’s Carry
And so on until the 12min expires.
Thursday 9/7/17
21-15-9
Power Snatch 135/95lbs
HSPUs
*15min Time Cap
Friday 9/8/17
Push Jerk
2-2-2-2-2
then,
-0:00 to 5:00-
600m Row
500m Run
-5:00 to 10:00-
500m Row
400m Run
30 Russian KBS 53/35lbs
-10:00 to 15:00-
400m Row
300m Run
40 Alt KB or DB Snatch 53/35lbs
*If you complete the work before the given 5min interval is over, rest until the next one begins.
Saturday 9/9/17
Partner WOD
For time:
200 WBs 20/14lbs
*one partner must sit in the bottom of a squat while the other works
150 Med ball Walking Lunges 20/14lbs (ball to be held at chest or higher)
* one partner must perform a tall plank while the other works
100 Pull Ups
*one partner must hang from the pull up bar while the other works
Sunday 9/10/17
4 Rounds for time:
250m Row
20 Air squats
15 Russian KBS 70/53lbs
10 Push ups