“Tap Dance”
For Time (16:00 Cap)
2 Rounds
-20/18 Calorie Row
-5 Burpee Bar Pull-Over
-30 Handstand Shoulder Taps
-Rest 60s-
2 Rounds
-20/18 Calorie Row
-5 Burpee Bar Muscle-Up
-30 Handstand Shoulder Taps
-Rest 60s-
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Erg-mahgerd”
(Repeat of Workout 16)
For Time [20:00 Cap]
-50-40-30-20-10
Calorie AirBike
-10-20-30-40-50
DB Hang Snatch* 50/35lbs
*switch hands every 5 reps on the dumbbell
*no-rep requires you to repeat the rep on the same side
*note: workout #16 was completed with a hang clean & jerk
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Dollar Store Slushy”
For Time (In 20/14lb Vest)
1 Mile Run
…
3 Rounds
-30 Air Squats
-30 Push-Up
-30 Air Squat
-30 Ring Row*
*bottom of rings at 40/37″ plus tape line directly under the bar
(entire foot must stay beyond that line)
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Crooked Smile”
For Time
-30 Back Rack Walking Lunge*
-10 Bar Muscle-Up
-30 Front Rack Walking Lunge*
-10 Bar Muscle-Up
-30 Overhead Walking Lunges*
-10 Bar Muscle-Up
*135/95lb
**scale BMU to Burpee Pull-Ups
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Senior Citizen”
(Repeat of Workout 10)
For Time [20:00 Cap]
65 *Cleared* Box Jumps 24/20″
65 Alternating Pistols
65 DB Hang-to-Overhead 50/35’s
65 Burpees to 6″ Target
*note that the cleared box jump is a change from the original workout
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Whoop There It Is”
For Time
-100m Run
-10 Thrusters 135/95lb
-10 GHD Sit-Ups
-200m Run
-20 Thrusters 95/65lb
-20 GHD Sit-Ups
-400m Run
-40 Thrusters 45/35lb
-40 GHD Sit-Ups
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
see next page for more workouts