WOD-

As many rounds as
possible in 18:00 of:

Run 200m
10 Lunges
10 Power Snatch 75#(55#)

SPRINT-

In a team of 2, complete the following in any
order and rep scheme you like

20 Rope climbs
100 Calories on the bike
40 Ground to over shoulder with a sandbag
100 Calories on the ski erg
2:00 L sit accumulation
100 Calories on the rower
60 Toes to bar

*30:00 time cap

WOD-

7 Rounds For Time:

5 KB Clusters Right 53#(35#)
5 KB Clusters Left 53#(35#)
30 Double Unders

SPRINT-

As many rounds as possible in 10:00 of
15 Wall balls
15 Burpees

Rest 3:00 then,

As many rounds as possilbe in 7:00 of

10 Alternating dumbbell snatch
30 Double unders

WOD-

As many rounds as possible
in 14:00 of:

5 Burpees
10 Ring Dips
15 Pull-ups

SPRINT-

For time:
Row 2000 meters
Rest 3:00
Row 1000 meters
Rest 2:00
Row 500 meters
Rest 1:00
Row 250 meters

Post WOD:

5:00 of
:12 of push ups
:48 of slow and controlled pvc floor press
No rest

WOD-

5 Rounds For Time:

Row 30(20) calories
:30s L-sit

*Legs straight and feet stay
above hips for Rx on L-sit

SPRINT-

2 Times through for max reps and calories of:

As many rounds as possible in 2:00 of
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell front squats
5 Dumbbell shoulder to overhead

Rest 1:00, then

Max calories on the bike in 2:00
Rest 1:00, then

Max calories on the ski erg in 2:00
Rest 2:00

WOD-

HEAVY DAY

7 Sets as heavy as possible:

2 Squat Cleans + 1 Jerk +
2 Squat Cleans + 1 Jerk

*Build to heaviest possible in warmup and do all 7 at the same weight

SPRINT-

As many rounds as possible in 18:00 of
Run 400 meters
21 Russian kettlebell swings
15 Box jumps
9 Pull ups

WOD-

3 Rounds For Time:

15 Toes-2-Bar
30 Deadlifts 135#(95#)

SPRINT-

3 Rounds for time of:

Row 30(20) calories
15 Burpee toes to bar
10 Dumbbell thrusters

Rest 5:00 then,

5 Rounds of
3 dumbell shoulder press with :03 negative
:10 Overhead hold with dumbbells
5 fast dumbbell shoulder press
PVC shoulder press up to the minute

WOD-

5 Rounds For Reps:

Max set of Wall Balls 14/10

Rest exactly 3 min between
sets.

*Must be able to do a set of
25 reps minimum with chosen
weight.

If you can do 50 with 14/10, go
heavier.

SPRINT-

Complete the following for time:
Run 800 meters
50 Medball cleans
40 Pull ups
30 Wall balls
20 Toes to bar
10 Handstand push ups
Run 400 meters

WOD-

As many rounds as possible
in 20:00 minutes of:

5 Deficit HSPU 3.5″(2″)
10 Chest-2-Bar Pull-ups
15 Box Jump Overs 24″(20″)

SPRINT-

4 Rounds of:
Max reps in 1:00 at each station
-Row for calories
-Dumbbell thrusters
-Ab mat sit ups
-Double unders
-Rest

WOD-

HEAVY DAY:

1 Rep Max Front Squat

*Athletes will have 20 min

SPRINT-

Every 3:00 x 5 rounds
20 Air squats
Run 200 meters
10 Dumbbell hang clean to overhead.

*Rest the remainder of the round.
**Scores are slowest and fastest rounds

WOD-

Rowing Conditioning:

1,000m Max Effort Sprint

Rest 4 min, then…

For Time:

Row 250m
10 Ring Muscle Ups
Row 500m
5 Ring Muscle Ups
Row 500m
5 Ring Muscle Ups
Row 250m
10 Ring Muscle Ups

SPRINT-

2 Rounds for time of:
Bike 50(40) calories or Ski 60(45) calories
40 Dumbbell deadlifts
20 Burpees over the dumbbells