WOD-

5 Rounds
With a 3:00 clock
5 Sumo deadlift high pull 95#(65#)
7 Push ups
9 Ab mat sit ups
Rest 2:00 between each round

*Scores are highest and lowest rep totals

SPRINT-

In teams of 2
4 rounds
1000m Row
30 Toes to bar
30 KBS (70/53)

WOD-

Back squat
10-7-5-3-3-1

*Score is total weight moved. Multiply weight x reps and add
up all the sets and put one big number on the board.

Then:
Every minute on the minute for 10:00
Even = 15 – 20 Wallballs (pick your own weight and go unbroken)
Odd = 5 of 1 no push up burpee + 3 air squats

SPRINT-

25m AMRAP
5 Hand Release Push Ups
5 Ring Rows
5 DB Box Step Overs
10 Hand Release Push Ups
10 Ring Rows
10 HR Push Ups
… Continue adding 5 reps until 25m mark

WOD-

6 Rounds for time of:
21 AbMat Sit-Ups
15 Calorie Row
9 Strict Handstand Push-ups

WOD-

In teams of 2:

Complete as many rounds and reps as possible in 20 minutes of:
9 Deadlifts, 245#(165#)
8 Muscle-ups
9 Squat cleans, 155#(105#)

*Can break up the work however you choose.

SPRINT-

16m Ladder
10-20-30-40-50-60….
Cal Row
5-10-15-20-25-30….
DB Hang Squat Clean (40/25)

WOD-

5 Rounds of:
With a 4:00 clock
20(14) Calories on the bike
20(14) Calories on the rower
Amrap 10 meter shuttle sprints with time remaining

Rest 4:00 between each round

*Score is total distance run
*Example: If you run 20, 10 meter shuttle sprints each round, your score would be
1000 Meters. 200 meters each round x 5 rounds.

SPRINT-

18m Amrap
14 Slamballs
50′ Plate Push
14 Push Ups

WOD-

In 20:00 build to a heavy complex of:
1 Power clean +
1 Hang power clean

Then:

Every minute on the minute for 10:00
1 Power clean @ 60% of today’s heaviest complex
20 Double unders

SPRINT-

3 rounds
25 OH KB walking lunge steps
15 Chest to bar pull ups
25 KB SDHP
15 Box Jump Overs

WOD-

10 Rounds for time of:
Run 200 meters
2 Rope climbs
5 Push ups
10 Air squats

SPRINT-

In teams of 2:
20 min amrap
Partner 1 – DBL KB Front rack Hold
while
Partner 2 –
5 burpees
10 Air Squats
15 AMSU
*switch
straight into
5m AMRAP
Max Cal on Rower
*switch as often as they would like

WOD-

As many rounds as possible in 12:00 of:
3 Deadlifts 205#(145#)
5 Toes to bar
10 Calories on the rower

Rest 5:00 then:

In groups
As many 50′ prowler pushes as possible in 8:00
*Hold a plank while waiting for your turn on the prowler

SPRINT-

Every 5:00 for 5 rounds
12/10 Cal Assault Bike
12 DBL DB Snatch (40/25)
20 Wallballs
*rest w/ remainder

WOD-

In 20:00 build to a heavy complex of
2 Behind the neck snatch grip push press +
2 Overhead squats

Then:
For time:
50 Overhead squats @ 50% of today’s heaviest complex
*every time you put the bar down:
4 Bar facing burpees

*5:00 time cap

SPRINT-

For time
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps (30/24)
1-2-3-4-5-6-7-8-9-10
Toes to bar
**50 Double Unders b/w each set

WOD-

For time:
21-18-15-12-15-18-21
Russian kettlebell swings 35#(26#)
Ab mat sit ups
*Between each set
Run 200 meters