WOD-

As many rounds as possible in
14:00 of:

10 Push Press 95#(65#)
10 Box Jumps 24″(20″)
10 Burpees
100 Meter sprint

SPRINT-

For time:
150 Wall ball shots
*Every time you break ski or row
15(10) calories
or bike 12(10) calories

WOD-

For Time:

21-15-9

Sandbag Ground to Overhead
Ring Push Ups

SPRINT-

6 Rounds for time of:
60 Double unders
30 Kettlebell swings
15 Burpees

WOD-

2 Rounds For Time:

100 Double Unders
75 Wall Balls 14#(10#) 10′(9′) target
50 Russian KB Swings 53#(35#)
25 Pull-ups

SPRINT-

As many rounds as possible in 20:00 of
Row 30(20) calories
20 Dumbbell thrusters
15 Box jump overs
10 Toes to bar

WOD-

HERO Sunday:

“Riley”

For Time
1.5 mile Run
150 Burpees
1.5 mile Run

WOD-

Partner WOD

For Time:

100 Wall Balls
80 Pull ups
60 Box Jump Overs
40 Power Cleans 155#(105#)
20 Handstand Push-ups

One partner works, the other runs
a 200, switch on return

SPRINT-

With a partner, complete the following for time:
Row 2000 meters
100 Medball cleans
100 Push ups
100 Ab mat sit ups
100 Dumbbell thrusters
Row 2000 meters

*Can break up the work any way you would like. One person works, the other rests.

WOD-

As many rounds as possible in
22:00 of:

5 Back Squats 65% of 1 RM
Run 400 meters
10 Ring Dips

SPRINT-

As many rounds as possible in 20:00 of:
Run 200 meters
2 Rope climbs
10 Dumbbell push press

WOD-

Snatch skills day:

4 x 7 min EMOM

1) Snatch pull + shrug x 2
2) Hang Power Snatch x 2
3) Snatch balance x 2
4) Squat Snatch x 2

SPRINT-

For time:
150(120) Calories on the bike
Every 2 minutes, including 0:00, perform
5 Toes to bar
7 Russian kettlebell swings

WOD-

For Time:

9-15-21-15-9 reps of:

Cal Row
Thrusters 75#(55#)

SPRINT-

5 Rounds for time of:
50 Double unders
25 Wall balls
5 Chest to bar pull ups

WOD-

4 Rounds for Time:

Run 400 meters
10 Clean and Jerks 135#(95#)
50 Double Unders

SPRINT-

As many rounds as possible in 20:00 of
30 Alternating dumbbell snatch
30(20) Calories on the rower
30 Burpees over the rower

WOD-

As many reps as possible in
12:00 of:

3 Bar Muscle Ups
6 Handstand Push Ups
9 DB Front Squats 50#(35#) x 1 DB

SPRINT-

For time:
Row 1000 Meters
Then:
10 Rounds for time of
5 Pull ups
10 Push ups
15 Air squats
Then:
Run 800 Meters