WOD-
As many rounds as possible
in 20:00 of
5 Sandbag Over Shoulder
10 Pistols
15 Burpee Box Jump Over 24″(20″)
20 AbMat Sit-ups
SPRINT-
With a partner, complete the following for time
Bike 100(70) calories
100 Wall balls
Bike 100(70) calories
100 Toes to bar
Bike 100(70) calories
100 Double unders each
*Person working at a time while other rests. Break up work however you want
WOD-
HERO WOD “Rich”
For time:
13 Squat Snatches 155#(105#)
Then, 10 Rounds of:
10 Pull-ups
100m Sprint
Then,13 Squat Cleans 155#(105#)
SPRINT-
For time:
Run 800 meters
Then, 10 rounds of
1 Rope climbs
5 Burpees
1 Rope climb
5 Burpees
Then,
Run 800 meters
WOD-
Heavy Day:
7 x 3 Push Press
each as heavy as possible
from the floor.
5 – 36″(30″) Box Jumps after
each set
SPRINT-
As many rounds as possible in 10:00 of
Row 300(200) meters
10 Dumbbell shoulder to overhead
10 Good mornings with 1 dumbbell held against chest
Rest 3:00 then,
As many rounds as possible in 10:00 of
Row 30(20) calories
10 Dumbbell thrusters
10 Push ups
WOD-
As many rounds as possible
in 18:00 of:
200 Meter sprint
10 Toes-2-Bar
5 Power Cleans 165#(105#)
SPRINT-
Complete the following for time:
10-9-8-7-6-5-4-3-2-1 reps of:
Pull ups
Medicine ball cleans
Ab mat sit ups
WOD-
“Diane”
21-15-9
Deadlifts 225#(155#)
Handstand Push-ups
SPRINT-
5 Rounds of:
With a 2:00 clock
10 Russian kettlebell swings
5 Burpees
As many calories as possible on the rower with the time remaining.
Rest 2:00 between rounds
*Score is total calories added up over 5 rounds
WOD-
5 Rounds each for time:
10 Back Squats 185#(115#)
500m Row
*Rest 2 min between, no
more and no less
SPRINT-
As many rounds as possible in 18:00 of
Bike 15(12) Calories
20 Goblet squats
10 Box Jumps
WOD-
As many rounds as possible in
25:00 of:
Run 800 meters
20 Russian kettlebell swings 70#(53#)
20 GHD Sit-ups
WOD-
For Time:
20 Chest-2-Bar Pull-ups
Run 400m
40 Thrusters 75#(55#)
Run 800m
40 Thrusters 75#(55#)
Run 400m
20 Chest-2-Bar Pull-ups
SPRINT-
In teams of 2, complete as many rounds as possible in
25:00 of:
Row 1000 meters
Bike 100 calories
100 Devils press
100 Weighted ab mat sit ups
*Can break up reps however you want. One person works
the other rests
WOD-
“Gracabel”
For time:
30 Clean and Jerks 135#(95#)
30 Snatches 135#(95#)
*Same weight for both movements
SPRINT-
3 Rounds for time
Run 800 meters
30 Dumbbell box step overs
WOD-
10-1-20-1-30-1
Front Squat
SPRINT-
5 Rounds of:
Max reps dumbbell bench press
Max reps strict pull ups
Rest 2:00 between rounds
