The Ghost”
6 rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score.
Power Clean 3-3-3-3
Front Squat 2-2-2-2
Squat Clean 1-1-1-1
WOD
For time:
150 Jumping Jacks
100 Russian KB Swing (24/16 kg)
75 Slam Balls
50 Toes-to-Bar
AMRAP 16
1 Round of “Strict Cindy”
10/7 Cal of Row/Bike/Ski between rounds
Strict Cindy:
5 Strict Pull ups
10 Push Ups
15 Air Squats
3 rounds for time
15 Toes to Bars
10 KB Snatches L Arm 24/16 kg
10m KB OVH Lunges
10 KB Snatches R Arm 24/16 kg
10m KB OVH Lunges
8 rounds for time
1 Wallwalk
3 Front Squats 60/40 kg
30 Double Unders
2 rounds of
AMRAP 5
Max Cal Row/Assault Bike
rest 2 min
EMOM 5
3 Devil Presses 2×15/22.5kg
Max Shuttle Runs in the remaining time
rest 2 min
“McGhee”
Amrap 30 minutes of:
5 Deadlifts, 125/85 kg
13 Push-ups
9 Box jumps, XL/L
“Ingrid”
10 rounds for time of:
3 Power Snatches, 61/43 kg
3 Bar-over Burpees
For time:
2000 mtr Row
Rest 3 minutes, then…
3 Rounds for time of:
20 KB Swings 24/16 kg
35m Walking Lunge
25 Sit-ups ADV: GHD
15 Chest-to-bar Pull-ups