WOD-

10 Rounds for time of:
Run 200 meters
5 Shoulder to overhead (Use 60 – 70% of heaviest weight from 033123)
Run 100 meters
5 Chest to bar pull ups

Post WOD:
3 – 5 rounds of
10 banded pull aparts
5 banded pass thrus
:30 Farmers hold with heavy dumbbells or kettlebells

WOD-

5 set of 12 reps of
Barbell hip thrusts

*Use a heavier weight than 032423

Rest 1:30 – 2:00 between sets

4 sets of 12 – 15 reps of
Bench Press

*Make the last set close to failure

Rest 1:30 – 2:00 between sets

3 x 1:00 Max calories on Rogue Echo Bike

*Score = total calories combined over the 3 attempts

Rest 1:30 – 2:00 between efforts

WOD-

As far as possible in 25:00 of

Row 200 meters
3 Box jumps 30″(24″)
1 Rope climb

Each round add
200 meters
3 Box jumps
1 Rope climb

Example:
Round 2 =
Row 400 meters
6 Box jumps
2 Rope climbs

Round 3 =
Row 600 meters
9 Box jumps
3 Rope climbs

WOD-

For time:
21-15-9
Power snatch 115#(75#)
Toes to bar

At the 10:00 mark

9-15-21
Power cleans 135#(95#)
Bar facing burpees

Once you finish part 1, rest until the 10:00 mark. During the rest,
add weight for part 2.

WOD-

Midline Capacity x 5:00
:12 of V ups
:48 of slow and controlled leg lifts

Every 2:30 x 7
2 Front Squats
(Heavier than the 3’s from last week for all sets)

As many rounds as possilbe in 9:00 of

8 Front squats
20 Double unders
8 Front rack lunges
20 Double unders

*Choose your weight for the workout and aim for unbroken 

WOD-

12:00 to Bench press
Work in sets of 8 – 12 reps and aim for heavier than last week

As many rounds as possible in 16:00 of
10 Dumbbell floor press (Choose #)
12 Ab mat sit ups
14 Calories on the bike, ski erg, or rower

POST WOD:

3 Rounds for quality of
7 GHD hip extensions
3 GHD back extensions

WOD-

Deadlift capacity
5 rounds (5:00) of
4 Deadlifts 95#(65#)
:08 Pause at knee
4 Deadlifts 95#(65#)
PVC Good mornings up the minute

With a partner:

With an 18:00 clock
In any order and rep scheme you want:
100 Deadlifts 95#(65#)
100 Hang power cleans 95#(65#)
100 Back squats 95#(65#)

With remaining time after the above is completed

Perform as many
Ring muscle ups
Bar muscle ups
Rope climbs

*You can pick one of the above or mix it up

Scores are time to complete the barbell work and number of reps on the gymnastics
movements.

WOD-

Every 2:00 x 7
1 Push press + 2 Push jerks
Use numbers from 030823 as a reference
*Add weight each round or go across with the same weight

For time:
10-9-8-7-6-5-4-3-2-1
Shoulder to overhead (Pick your own #, but have to go unbroken)
1-2-3-4-5-6-7-8-9-10
Ring dips

*10 Double unders after each set of ring dips including the set of 10
**If you break up a round of S2O, perform 4 bar facing burpees

WOD-

Coach DDC Birthday Extravaganza

For Time

410m Run
41 Burpee Pull-up Toes to Bar
41 Box Jump Overs
41 American KB Swings 53#(35#)
410m Run
41 Abmat Situps
41 Single KB Devils Press Right 53#(35#)
41 Single KB Devils Press Left 53#(35#)
410m Run

Break up in any order and rep scheme you want.

*30:00 Time cap

WOD-

10:00 to work to a 1 rep max height box jump
*Score = height in inches – minus max height box jump

Example, i’m 5’9″ so I’m 69″. My max height box jump is 40″
My score = 29″ (69 – 40) Closest to 0 wins

4 sets of 12/12 Bulgarian Split squats
*Use same dumbbell weight as 031623

As many rounds as possible in 10:00 of

10 Calories on the bike, ski erg, or rower
10 Push ups
10 Alternating lunges