WOD-
Bike 5:00, Ski 5:00, Row 5:00 all at conversation pace
Rest ~5:00 then:
6 rounds for time of:
10 Hang power cleans 95#(65#)
12 Box jump overs 20″ for everyone
14 Calories on a machine
Rest 2:00 between each round.
Score = total time including rest
WOD-
With a partner for time:
Run 1600 meters (relay style, can do whatever distance you want)
30 Sandbag ground to over shoulder (Pick #)
30 Wall walks
Run 1200 meters
20 Sandbag ground to over shoulder
20 Stict handstand push ups
Run 800 meters
30 Sandbag ground to over shoulder
30 Wall walks
1 person works, 1 person rests
SPRINT-
For Time With A Partner:
30 Sandbag Ground to Over Shoulder
100 Burpees Over Sandbag
60 Sandbag Front Squats
100 Burpees Over Sandbag
80 Sandbag Back Squats
WOD-
For time:
10-8-6-4-2
Front squats 95#(65#)
20-16-12-8-4
Kipping pull ups
Rest as long as you want, then:
2-4-6-8-10
Front Squats 135#(95#)
Bar muscle ups
25:00 Time cap
Score = total time including rest
SPRINT-
With A 15 Minute Clock:
0-3 Minute Row 500m
With Remaining Time, AMRAP:
9 DB Thrusters
18 Chest to Bar Pull Ups
9 Devils Press
WOD-
Every 2:30 x 7
1 Push press + 1 Push jerk
Rest until the 20:00 mark, then:
As many rounds as possible in 12:00 of
Run 100 meters
10 Burpees to a target
10 Shoulder to overhead (Pick #) and aim for unbroken
SPRINT-
Complete in Any Order & Rep Scheme:
100 MedBall Cleans
100 MedBall AbMat Sit Ups
100 Calories Bike/Row/Ski
100 Double Unders
100 10m Prowler Pushes
100 sec L-Sit Accumulated Hold
WOD-
As many rounds as possible in 22:00 of
2 Rope climbs
10(8) Calories on the bike or ski erg or
20(16) Calories on the rower
5 Power cleans 165#(115#)
*Every 2:00 including 0:00 perform
30 Unbroken Double unders
(If you break, start over)
SPRINT-
24 Minute AMRAP:
8 Ring Rows
12 Seated DB Strict Press
24 Ski Erg Calories
WOD-
Every 2:30 x 7 sets
3 Pause back squats*
*Slow lowering to below parallel, :03 pause, then up fast
**Aim for heavier than last week
Rest ~ 5:00 then,
For time:
100 Wallballs 20#(14#)
*Every 2:00 run 200 meters
10:00 Time cap
SPRINT-
Test 2: Embrace the Suck
3 Rounds for Time:
21 WallBalls
15 Bike Calories
9 Burpee Box Jump Overs
WOD and SPRINT-
For time:
Run 1600 Meters or Row 2000 meters
Then:
10 rounds of
10 Alternating dumbbell snatch (Pick #)
10 Box step ups with dumbbell 24″(20″)
10 Ab mat sit ups with dumbbell on chest
Then,
Run 1600 meters or Row 2000 meters
Time cap = We close at 11:00 am
WOD-
Row for 10:00
Rest 2:00
Row 8:00
Rest ~ 5:00
Then,
As many rounds as possible in 15:00 of
10 Box jump overs 24″(20″)
Run 100 meters
10 Kettlebell swings 53#(35#)
Run 100 meters
10 GHD sit ups
Run 100 meters
WOD-
5 Rounds for time of:
4 Ring muscle ups
8 Handstand push ups
Row 12 calories
4 Ring muscle ups
8 Handstand push ups
Row 12 calories
25:00 Time Cap
SPRINT-
With A Partner For Time:
20-18-16-14-12-10-8-6-4-2
Synchronize Alternating DB Snatch
After Each Round Each Partner Will Do:
1 Rope Climb
100ft Prowler Push
WOD-
5 Rounds for time and weight of:
10 Deadlifts
9 Hang power cleans
8 Front squats
*You have to do the entire complex without putting the bar down.
**Pick your own #. If you drop the bar, you have to do
10 burpees each time before you can pick it up
***Add weight after each successfully unbroken set.
Score = total time and heaviest weight
SPRINT-
20 Minute AMRAP:
10 Push Ups
25 (20) Ski Erg Calories
60 Double Unders
25 (20) Ski Erg Calories
