WOD-

For Time:
21-15-9
Unbroken Handstand Push-Ups
Goblet Squats 53#(35#)

SPRINT-

As many rounds as possible in 22:00 of
Row 500 meters
12 Dumbbell hang power cleans
9 Dumbbell thrusters
6 Pull ups

WOD-

3 Rounds for time:

Row 500 meters
10 Box Jump Overs 24″(20″)
10 Power Cleans 115#(75#)

SPRINT-

5 Rounds of:
With a 3:00 clock perform
20 Alternating dumbbell snatches
15 Toes to bar
With remaining time as many burpee box jump overs

Rest 2:00 between each round

*Score is total burpee box jump overs combined over the 5 rounds

WOD-

Cindy XXX

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

10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

SPRINT-

Complete the following for time:
100 Ring rows
100 Russian kettlebell swings
100 Medball cleans

*Every 3:00
Row or bike 15(10) calories

Can break up the ring rows, russian kb
swings, and medball cleans in any way you want

Time cap = 30:00

WOD-

Heavy Day:

3 Rep Heavy Snatch:

*reps must be completed in a 30s window
but do not need to be touch and go.

Drop from the top if appropriate plates are
on the bar.

SPRINT-

For Time:

50 Wall Balls
Run 800 meters
40 Double Unders
Run 600 meters
30 Burpees
Run 400 meters
20 Box Jumps
Run 200 meters
10 Pull-ups
Run 100 meters

WOD-

HERO Sunday

“Mark Klement”

74-44-11 Reps for Time

Burpees
Push-Ups
Sit-Ups
Air Squats

WOD-

4th of July WOD

17 Deadlifts 225#(155#)
76 Double Unders
17 Handstand Push-ups
76 Box Jumps
17 Sandbag Over Shoulder 100#(70#)
76 Walking Lunges

SPRINT-

With a partner for time:

Row 2000 Meters

Then:
7 rounds of
40 Kettlebell swings
40 Burpees
40 Toes to bar

Then:
Row 2000 Meters

*Can break up the work anyway you choose.
One person works, while one person rests.

There are a few men’s 2020 Pride shirts for sale in the retail room.  There are mediums and larges available.  If you pre-ordered a shirt, they are upstairs in the coaches office area.  

WOD-

3 Rounds for Time:

Run 800 Meters
20 Chest-2-Bar Pull-ups

SPRINT-

5 Rounds of:

With a 3:00 clock
10 Dumbbell thrusters
10 Pull ups
Max effort calories on the bike with time remaining

Rest 2:00 between each round
*Score is total calories over the 5 rounds

WOD-

For Time:

50 Thrusters
40 Power Cleans
30 Hang Snatch
20 Overhead Squats

Perform 50 Double Unders between
movements and after the OHS.
Pick you own weight.  No heavier than 75#(55#) for each

SPRINT-

As many rounds as possible in
20:00 of:

5 Handstand Push ups
10 Box Jumps 24″(20″)
15 Plate Ground-2-Overhead 35#(25#)

WOD-

As many rounds as possible in
25:00 of:

Row 250 meters
15 Toes-2-Bar
15 Push Press 95#(65#)

SPRINT-

As many rounds as possible in
25:00 of:

50 Double Unders
40 Reverse Lunges
30 Ab mat sit ups
20 Suitcase Deadlifts (10 each side)
10 Burpees

WOD-

Heavy Day:

Front Squat

7 x 5 reps building in weight

SPRINT-

3 rounds for time of
Run 800 meters
21 Toes to bar
15 Kettlebell swings