WOD-
“JT”
21-15-9
Handstand Push-up
Ring Dip
Push-up
SPRINT-
With a partner, complete the following
100 Alternating dumbbell snatch
100 Dumbbell hang squat cleans
100 Dumbbell push press
100 Burpees
*1 Person runs 100 meters while the other person
accumulates reps. Pick up where your partner left off
**For the 100 burpees, one partner works while one
partner rests. No running for the burpees
WOD-
Unknown work challenge
3 Rounds of:
Row
Cleans 155#(105#)
Wall Balls 20#(14#) 10′
*only coaches will know how
long you’ll be on a movment.
*Each round the time at each
movement will differ
SPRINT-
5 Rounds for time of:
Row 30(20) calories
30 Alternating forward lunges holding two dumbbells
15 Toes to bar
WOD-
4 Rounds For Time:
Run 400m
1 complex AHAP of:
1 Squat snatch + 1 OHS +
1 Hang Power Snatch +
1 OHS + 1 Squat snatch
WOD-
Partner WOD:
30 Rounds (alternating)
10 cal Row
10 Overhead Lunges 75#(55#)
*15 rounds per partner
SPRINT-
With a partner, complete the following for time:
100 Calories on the ski erg
*One partner skis, the other partner is holding
a sandbag in a bear hug.
*Can only ski while the partner has the sandbag held.
*As soon as the sandbag is dropped, the skier has to stop.
*Switch as often as you want. When you switch, both partners have to perform 8 burpees before they can pick up the sandbag and start skiing again
WOD-
3 Rounds for time:
15 Squat Clean 115#(95#)
5 Bar Muscle Ups
SPRINT-
As many rounds as possible in 18:00 of
5 Dumbbell thrusters right arm
Run 200 meters
5 Dumbbell thrusters left arm
Run 200 meters
WOD-
For Time:
100 Burpees
On the odd minute:
-3 Handstand Push-ups
On the even minutes:
-1 Sandbag over shoulder
SPRINT-
For time:
100(80) Calories on the bike
Every 2:00 perform,
10 push ups + 10 air squats
Rest 3:00, then
5 Rounds of:
:12 of pull ups
:48 of slow bar rows
WOD-
As many rounds as possible
in 20:00 of:
20 Box Jumps
20 Kettlebell Swings 53#(35#)
20 Double Unders
20 Russian Sit-ups 25#(25#)
SPRINT-
As many rounds as possible in 15:00 of
10 Dumbbell hang squat cleans
10 Lateral burpees over the dumbbells
10 Dumbbell shoulder to overhead
20 Double unders
WOD-
For time:
10-9-8-7-6-5-4-3-2-1
WallBalls 20#(14#) 10′(9′)
Pull-ups
Deadlifts 185#(125#)
SPRINT-
Complete the following for time:
50 Calorie row
50 Box jump overs
40 Calorie row
40 Box jump overs
30 Calorie row
30 Box jump overs
WOD-
HEAVY DAY:
7 sets of:
3 Push Jerks
*Max reps push ups to
failure immediately upon
dropping the bar.
SPRINT-
As many rounds as possible in 18:00 of
Run 200 meters
20 Medball cleans
:15 L sit accumulation
WOD-
“Will”
6 Rounds for Time
14 Back Squats (135/95 lb)
19 Deadlifts (135/95 lb)
