3RFT

Black Mamba

Take 15 minutes to build to 80-90% 1RM back squat Then.. 3 sets of: 3 reps @ 85% 1RM Rest 1 minute 20 strict renegade rows (10 per arm) Rest 1 minute For time: Buy-in: 50 cal row 3 rounds of: 30 double unders 20 KB swings (70/53) 10 strict Pullups

Bad to the Bone

Deadlift 5-3-1-5-3-1 Work from 75% on the first set to 90%+ on the last 3 rounds for time: 400m run 20 box jumps (24/20) 15/10 strict ring dips

We Run This

Every 2 minutes for 16 minutes (8 sets): Front squat x 3 Build across the 8 sets Then: 3 rounds for time: 400m run 30 double unders 20 Deadlifts (155/110) 10 Front squats (155/110)

Closing Time

4 sets Push Press x 3 Rest 1 min 5 strict toes to bar Rest 1 min 3 rounds 12 hang power cleans (135/95) 12 S2OH 20 box jumps (24/20)

Rise of Crowdculture 160222

Every 2 minutes for 20 minutes complete: Hang clean x 2 Build across the 10 sets. Then: 3 rounds for time: 5 bar muscleups 10 Deadlifts (245/165) 50 double unders * scale 5 bar muscleups to 10 c2b + 10 plate push-ups

Benchmark WOD: Helen 160208

A.  3 sets not for time: 30 Double unders 15 shoulder taps 7 KB snatch each arm *modify shoulder taps to 10 hspu OR 30 sec handstand hold Then B.  Benchmark wod Helen 3 rounds for time: 400m run 21 KB swings (53/35) 12 pullups

Joy Ride

3 sets AFAP: 5 T2B 10 kipping hspu 15 box jumps Rest 60 sec Then: 3 rounds for time: 10 power cleans (135/95) 400m run

Man Bear Pig

4 sets of: 20 DB walking lunge steps Rest 1 min 10 elevated ring rows Rest 1 min Then 3 rounds for time: 20 wall ball shots (20/14) 15 KB swings (70/53) 10 burpee box jumps (24/20)