WOD-

As many rounds as
possible in 15:00 of:

Run 400m
25 Russian Sit ups
25 Box Jumps

SPRINT-

5 Rounds for time of:
20 Calories on the bike or rower
20 Burpees
20 Russian kettlebell swings

WOD-

7 Rounds For Time:

11 Deadlifts (bodyweight)
100 meter Sprint

WOD-

As many rounds as
possible in 10:00 of:

5 Squat Snatch 115#(75#)
10 Lateral jump overs

SPRINT-

With a partner complete the following for time:

100 Double unders
50 Pull ups
50 Dumbbell front squats
50 Calories on the bike
50 Dumbbell shoulder to overhead
50 Pull ups
50 Dumbbell thrusters
100 Double unders

WOD-

“2007 Reload light”
For time:

Row 1,500m

Then, 5 Rounds of

7 Bar Muscle Ups
5 Push Jerks 155#(105#)

SPRINT-

As many rounds as possible in 20:00 of
Run 200 meters
20 Kettlebell swings
Run 200 meters
20 Medball cleans

WOD-

As many rounds as
possible in 12:00 of:

10 Deadlifts 225#(155#)
20 DB 20″ Box Step Overs 50#(35#)
30 Double Unders

SPRINT-

5 Rounds for time of
Ski or Bike 20(15) calories
20 Box jump overs
15 Burpees
10 Toes to bar

WOD-

“Not Atalanta”

For Time:

Run 800 meters
50 Handstand Push-ups
75 Air Squats
100 Pull-ups
Run 800 meters

SPRINT-

As many rounds as possible in 18:00 of
Row 30(20) calories
15 Pull ups
15 Dumbbell hang power clean to overhead

WOD-

HEAVY DAY

Every min on the minute
for 16:00:

Clean (Squat or Power)

Load = 75% of max

SPRINT-

5 Rounds for max reps of:
With a 3:00 clock
Run 200 meters
With the remaining time
As many wallballs as possible

Rest 2:00 between each round

*Score is total combined wallballs

WOD-

For Time:

30-20-10

Toes-2-Bar
KB Goblet Lunges 70#(53#)

SPRINT-

For time:
5-10-15-20-15-10-5
Devils Press
*Row 200(150) meters after each round

WOD-

10 Rounds For Time:

Bike 400 meters
1 Rope Climb

*Will need to wipe bike after each leg and be ready to wait for a bike to free up.  Bring your own bike and ride it around the block!

WOD-

3 Rounds For Time:

500m Row
10 Power Snatch 135#(95#)
10 Box Jumps 30″(24″)

SPRINT-

With a partner, complete the following for time:
Row 2020 meters
Then 10 rounds of
15 Dumbbell thrusters
16 Pull ups
Then,
Row 2020 meters

1 person works while 1 person rests. Can break
up work however you choose