WOD-
Every 3:00 for 8 rounds
20 Double unders
10 Burpees
20 Russian kettlebell swings 53#(35#)
10 Goblet squats 53#(35#)
*Score is the second differential between your fastest and slowest round
Example = Fastest = 1:24 Slowest = 1:32, score on board = :08
SPRINT-
As many rounds as possible in 15:00 of:
20 Wallballs
25 Double Unders
10 DB Deadlifts (50/35)
25 Double Unders
5 Box Jump Overs (clear box)
WOD-
With a 10:00 clock
Row 120(100) calories
With the remaining time
As many shoulder to overhead 135#(95#)
Rest 4:00 then:
With an 6:00 clock
Row 50(40) calories
With the remaining time
As many shoulder to overhead 165#(115#)
Rest 2:00 then,
Row max calories in 1:00
*Score is total shoulder to overhead and total calories in 1:00
*Bar can be taken from a rack or from the ground. Your choice
SPRINT-
14m AMRAP
10-20-30-40-50…….
Cal Bike
Handstand Hold (seconds)
Cal Row
Hollow Rocks
WOD-
10-9-8-7-6-5-4-3-2-1
Deadlifts 135#(95#)
Front rack lunges 135#(95#)
*After each round, including the final round of 1 perform
3 Bar muscle ups
*Lunges are total, not per leg
SPRINT-
21-15-9
DB G2O
Burpees over DB
*rest 2 min
30-15
DB G2O
Burpees over DB
*rest 2 min
45
DB G20
Burpees over DB
WOD-
5 Rounds for time of:
12 Box jump overs 24″(20″)
16 Wall balls 20#(14#)
Row 20(16) calories
Rest 2:00 between each round. Score is total time for all
5 rounds including rest.
SPRINT-
Every 2 min for 10 rounds
*alternate every round
#1 – 400m/300m Run
#2 – :90 amrap
5 DBL KB Bent over Row (heavy)
10 Push Ups
15 Air squats
WOD-
For time:
40-30-20-10
KB swings, 24kg(16kg)
5-10-15-20
Strict ring dips”
WOD-
Take 20 minutes to work to a heavy single back squat
Then, for time:
15 Back squat @ 70% of today’s heaviest
Run 400m
Rest 5 minutes
15 Back squat @ 70% of today’s heaviest
Row 500m
SPRINT-
TAILPIPE
5 Rounds w/ partner (each)
250m Row
While Partner hold KB’s or Sandball in front rack position
**If kb’s or sandball drop down or go to ground, each partner does 5 burpees
***No rowing until objects are in front rack. Rowing stops if objects aren’t in position
Last day to take advantage of the presale pricing for the new sweatshirts, tank tops, and t-shirts. Check Monday’s blog for all the details on how to place your order online or in the gym.
WOD-
21-15-9 reps for time:
Bike calories
Toes to bar
Power clean, 115#(75#)
SPRINT-
For Time
9-18-27
Alt DB Snatch (53/35)
DB Goblet Squat
Cal on Ski Erg
WOD-
12 Rounds for reps, on the 1 minute clock:
10 x 10m Shuttle sprint
Max rep push-ups
Rest 2 minutes between rounds
SPRINT-
30 min Row for meters
*Every 5 min (including 0)
5 Push ups
10 Sit Ups
15 Air Squats
WOD-
In 24 minutes, row 1,000 meters
Then, as many rounds and reps as possible in remaining time of:
2 Rope climbs
10 Box jump over, 24″(20″)
10 Chest to bar pull-ups
100′ Prowler push
10 Bar muscle ups
10 Box jump overs, 24″(20″)
SPRINT-
10 rounds for time
20 hops over a DB/parallette
10/8 Cal on Bike
5 HEAVY Sandball/slamball/sandbag over shoulder
*rest 1 min b/w rounds
WOD-
Front squat
1-10-1-10-1-10
Then, 3 rounds for quality:
10 Front rack step ups to 20″ box @ 40% of today’s heaviest
:30 GHD superman hold
SPRINT-
In teams of 2
As many rounds as possible in 20:00 of:
50 DB Deadlift
50 DB Hang Cleans
50 DB Push Jerks
200m DB Farmers Carry
