Chipper AMRAP

Warmup:
run 400 meters
15 squats
15 kettlebell swings (1 pood)

WOD:  "Chipper AMRAP"
AMRAP in 20 minutes of the following rounds:

Round 1 - 30' broad jumps + 20 kettlebell high pulls (2 pood) + 10 overhead lunges (45#)
Round 2 - 60' broad jumps + 40 kettlebell high pulls (2 pood) + 20 overhead lunges (45#)
Round 3 - 120' broad jumps + 80 kettlebell high pulls (2 pood) + 40 overhead lunges (45#)
Round 4 - 240' broad jumps + 160 kettlebell high pulls (2 pood) + 80 overhead lunges (45#)
Etc...

I completed 3 rounds.  In addition to the 3 rounds, due to a clock malfunction, I completed 30' broad jumps, 20 kettlebell high pulls (2 pood), and 4 overhead lunges (45#).  All in all, 240' of broad jumps, 160 kettlebell high pulls, & 74 overhead lunges.

Work

Warmup:
row 750 meters
15 pushups
15 squats

Strength:
7x2 push press  (185#/205#/210#/215#/220#/225#/230#F)

WOD:  "Work"
12 minute AMRAP of:

• Bear Crawl (50 meters)
• 5 tire flips (double red)
• 10 burpees
• 15 wall ball (20#)
• 2 laps weighted carry (266 meters & 45# plate)

I made it two complete rounds.

Business After Hours

Warmup:
2x10 kettlebell front squats (2 pood)
2x10 box jumps (20")

WOD:  "Business After Hours"

12 minute AMRAP of:

• 10 kettlebell swings (2 pood)
• weighted bag walking lunges to box
• 10 box jumps (20")
• weighted bag walking lunges to kettlebell

4 rounds plus kettlebell swings

JACKIE

Warmup:
run 1 lap (133 meters)
5 over the bar wall balls (20#)
5 burpees
run 2 laps (266 meters)
10 over the bar wall balls (20#)
10 burpees
run 3 laps (400 meters)
15 over the bar wall balls (20#)
15 burpees

WOD:  "JACKIE"

For Time:

1000m Row

50 Thrusters (45lbs)

30 pull-ups

Time was around 11 minutes.  I can't remember for sure.  Guess I'll have to do it again.

Another Triplet

Warmup:
3 rounds of:

• Run 1 lap (133 meters)
• 5 pullups
• 10 pushups
• 15 squats

Strength:
3 strict pullups
Deadlift warmup (185#)

WOD:  "Another Triplet"

3 Rounds for Time (Rx):

9 Deadlifts (185/135)

12 Toes to Bar

15 Box Jumps (24/20)

Time 9:02 - I had to sub situps for the 3rd round of T2B because my grip was failing.  Everything else was Rx.

Triplet

Warmup:
Track drills
Squat clean practice

WOD:  "Triplet"

Level 2 Intermediate:

Run 400m (3 Laps Indoor)
12 Hang Squat Cleans 95/65
Min 4, 8, 12 &16 stop and do 10 burpees

 Two complete rounds plus 40 burpees plus 400 meters plus 3 squat cleans.