W.O.D

AGOQ #3
21,15,9 RRFT of:
- STO 135/95
- C2B Pull Ups

Core - 3x15 V-ups

AGOQ 17.2

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Master's Online Qualifier 1

For time:
• 100 dumbbell snatches
• 80-cal. row
• 60 bar-facing burpees
• 40 muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Skill - Double unders. Do max effort box jumps if you are a double under ninja

WOD - Tabata Intervals. Every Rep Counts. 8 rounds of each exercise before rotation

T2B
HR Push Ups
Air Squats
KB Swings 53#/35#

Part I - 5 Rds. of following Snatch complex:
1 snatch pull + 1 hang Power Snatch + 2 power snatches ( bar can be dropped during complex)
1 round every other minute

Part II - For time:
21/16 calories on rower , 6 HSPU's
18/14 calories on rower , 9 HSPU's
15/12 calories on rower , 12 HSPU's
12/10 calories on rower, 15 HSPU's

Core - 3x15 weighted ABMAT sit ups

4RFT of:
400M run
15 C2B Pull Ups
10 Deadlifts(225/155)
1 Legless rope climbs or 2 reg. rope climbs

Core - 3x15 hollow rocks followed by 3x15 supermans

Part I - Pause Front Squats. 5X3. Every 3 minutes

Part II - AMRAP(7):
3 thrusters 75/55, 3 burpees to pull up bar
6 thrusters/ 6 B2PUB
Every round the reps go up by 3

For time:
200M run with med ball(20#/14#) / 15 GTO (115/75)
200M run with med ball / 30 T2B
200M run with med ball / 45 deadlifts (115/75)
200M run with med ball / 60 wall ball shots

Part I - Jerk. Either split or push

Part II - Mono-structural benchmark.
With a running clock:
Run 800M for time
At 10:00 Row 1000M for time
Compare to: 10/22/16

Core - 3x15 weighted ABMAT sit ups

Skill - HSPU's

WOD - For time:
20 Burpee box jumps. (24"/20")
30 C2B pull ups
45 SDHP (75/55)
30 C2B Pull ups
20 Burpee box jumps

Core - 3 max effort weighted plank holds

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