WOD-

3 Rounds for time:

30 Wallballs 20#(14#) 10′(9′)
20 Deadlifts 135#(95#)
10 Bar Facing Burpees

SPRINT-

4 Rounds for time of:
21 Kettlebell sumo deadlift high pull
15 Push ups
9 Chest to bar pull ups

Rest 1:00 between rounds
*Score is total time including rest

WOD-

For max reps:

6 minutes at each station:

1) Ski 1 min hard, 1 min easy
2) Bike 1 min hard, 1 min easy
3) Row 1 min hard, 1 min easy
4) AMRAP Power Cleans 75#(55#)
1 min on/1 min rest

*1 min to clean equipment and
rotate to next station

**Score is total cals + cleans

SPRINT-

As many rounds as possible in 20:00 of
Run 400 meters
20 Goblet squats with a kettlebell
10 Burpees over the kettlebell

WOD-

5 x 5 Reps for load:

Thruster (from the floor)

*5 Sandbag over shoulder as
heavy as possible after each
set.

SPRINT

5 Rounds of
Row 300(200) meters
Rest 1:00 between each round
After round 5, rest 2:00 then:

5 Rounds of:
Bike 20(15) calories
Rest 1:00 between each round
After round 5, rest 2:00 then:

5 rounds of
Ski 300(200) meters
Rest 1:00 between each round

*Score is slowest round on each section

WOD-

7 Rounds for time:

5 Bar Muscle ups
200 Meter sprint

SPRINT-

Complete the following for time:
50 Kettlebell swings
40 Box jump overs
30 Pull ups
40 Box jump overs
50 Kettlebell swings

WOD-

As many rounds as possible
in 10:00 of:

5 Power Snatch 155#(105#)
5 Box Jumps 36″(30″)

SPRINT-

5 Rounds for time of:
Row 30(20) calories
20 Wall balls
10 Toes to bar

WOD-

For Time:

Run 1 mile
50 Thrusters 75#(55#)
Run 800m
50 Thrusters 45#(35#)
Run 400m
50 Jumping Air Squats

WOD-

As many rounds as possible in
10:00 of:

10 Toes-2-Bar
10 Kettlebell Swings 70#(53#)
10 Supine Ring Rows

SPRINT-

With a partner complete the following for time:
100 Devils press
100 Dumbbell box step overs

*1 person works and 1 person rest, split the work
however you want

WOD-

“Nick”

12 Rounds for time:

10 DB Hang Squat Cleans 50#(35#)
6 Handstand Push-ups on DB’s

*Use one AbMat between DB’s
instead of blue mats.

SPRINT-

With a 21:00 clock
Row as many meters as possible

*Every 3:00 get off rower and perform
10 Push ups
:15 L sit on paralletes

*Score is total meters rowed

WOD-

For Time:

100 Cal row
75 Box Jump Overs 24″(20″)
50 Russian Sit Ups 25#(15#)
25 Sandbag Over Shoulder

SPRINT-

As many rounds as possible in 10:00 of
10 Dumbbell deadlifts
10 Dumbbell front squats
10 Dumbbell shoulder to overhead

Rest 5:00 then,

3:00 Max effort calories on bike or ski erg

*Scores are total rounds plus reps and total calories

WOD-

HEAVY DAY:

7 x 5 Rep MAX Deadlift

Immediately follow each set
with 5 weighted Pull-ups

SPRINT-

5 Rounds of:
With a 3:00 clock
50 Double unders
15 Toes to bar
With remaining time,
As many burpee box jump overs as possible

Rest 2:00 between each round

*Score is total burpee box jump overs