3 Rounds for Time
15/12 calorie Row
15 Lateral Burpees Over Rower
12/9 calorie Row
12 Lateral Burpees Over Rower
9/6 calorie Row
9 Lateral Burpees Over Rower
Time Cap for each round: 10 minutes
Similar Wods
Water Break
Three 4-minute AMRAPs in 20 minutes
From 0:00-4:00, AMRAP of:
27 Hang Power Cleans (115/85 lb)
27 Lateral Burpees Over Rower
27/21 calorie Row
Rest 4 minutes
Then, from 8:00-12:00, AMRAP of:
21 Hang Power Cleans (135/95 lb)
21 Lateral Burpees Over Rower
21/15 calorie Row
Rest 4 minutes
Then, from 16:00-20:00, AMRAP of:
15 Hang Power Cleans (155/105 lb)
15 Lateral Burpees Over Rower
15/12 calorie Row
Assault Reduction
For Time
Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)
Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)
Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)
Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)
Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)
Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)
Friday 160304
Friday 160304
Workout 16.2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Saturday 170422
Saturday 170422
AGOQ Workout 2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Compare to 160304.