WOD-

5 Rounds for Time:

10 Burpee Box Jump Overs 24″(20″)
10 Squat Snatch 95#(65#)

SPRINT-

For time
50-40-30-20-10
Wallballs
Calories on the bike or rower

HERO Sunday:

“Sisson”

As many rounds as possible in
20:00 of:

15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you’ve got a 20-lb. vest or body armor, wear it.

WOD-

Partner WOD:

For time:

200 Wall Balls 20#(14#)
150 Pull Ups
100 Power Cleans 135#(95#)
50 Toes-2-Bar

One person works at a time. The other
holds a static position in order for their
partner to work. Holds are as follows:

WB = Bottom Squat hold
PU = Bar hang
PC = Front rack hold
TTB = Plank hold

SPRINT-

4 Rounds for time of:
20 Dumbbell hang clean to overhead
Run 400 meters
20 Dumbbell front squats
20(15) Calories on the bike

WOD-

Every 2 minutes for 24:00

5 Push Jerks

*Start with something light and add based on feel

SPRINT-

For time:
Row 1500(1200) meters
30 Burpees over the rower
20 Box jumps
Row 1000(800) meters
25 Burpees over the rower
15 Box jumps
Row 500(400)
20 Burpees over the rower
10 Box jumps
Row 250

WOD-

“Nancy”

5 Rounds for time:

Run 400 Meters
15 Overhead Squats 95#(65#)

SPRINT-

As many rounds as possible
in 12:00 of:

10 Toes-2-Bar
20 Alternating dumbbell snatch
30 Double Unders

Rest 3 minutes:

As many rounds as possible in
12:00 of:

10 Ring rows
20 Kettlebell sumo deadlift high pull
30 AbMat Sit-ups

WOD-

Row as many calories as possible in
24:00:

Every 3 min get off and perform:

6 Handstand Push-ups

*Score is total meters rowed

SPRINT-

As many rounds as possible in
15 minutes of:

15 Push-ups
20 Goblet Squats
25 Kettlebell Swings

Sprint After Party:

4 x 200m max effort sprints

Rest as needed between sprints

WOD-

2 Rounds for time:

Run 400 meters
10 Burpee Bar Muscle Ups
20 Sumo Deadlifts

SPRINT-

For time:

25-20-15-10-5-10-15-20-25

AbMat Sit-ups
GHD Hip Extension
Med Ball Clean 20#(14#)

WOD-

Every minute on the minute for
10:00:

1 Power Clean

then….

As many rounds as possible in
10:00 of:

10 Power Cleans
10 Box Jumps 

SPRINT-

As many rounds as possible in 25 minutes of:

50 cal Bike
50 Air Squats
500 Meter row
50 Burpees
50 DB Box Step-ups (use 1 dumbbell and hold it however you like)

WOD-

“GI Jane”

For Time:

100 Burpee Pull-ups

WOD-

“Team Poundage”

Teams of 2 (separate barbell and square)

In 15 minutes:

Find a heavy 3 rep Deadlift

*Rest 3 Minutes then:

On a 16:00 clock:

Deadlift for max total pounds moved.

*no weight change, choose a weight to be
on both bars, multiply reps x load for score.

*Every 2:00 perform 20 ab mat sit ups
(10 per partner, with one person working at a time)

SPRINT-

“Kelly”

For Time:

5 Rounds of:

400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)”