WOD-

Every 2:00 x 5
2 Push press @ 90% – 95% of the heaviest # you’ve done in the past couple of weeks.
Rest 3:00 then,

Every 2:00 x 5
2 Push jerk @ @ 90% – 95% of the heaviest # you’ve done in the past couple of weeks.

*Use the same weight for all 5 sets of each lift.

Rest 5:00 then,

2 Rounds For time of:
Run 400 meters
Row 800 meters
50 Shoulder to overhead 45#(35#)

SPRINT-

For Time:

100 Calorie Row
100 Calorie Ski Erg
100 Calorie Bike

After Party:
3 Rounds For Quality:
15 V-Ups
20 Mountain Climbers

WOD-

Complete the following for time:
50 Wallballs 20#(14#) 10′(9′)
15 Pull ups
50 Double unders
35 Wallballs 20#(14#) 10′(9′)
30 Pull ups
50 Double unders
20 Wallballs 20#(14#) 10′(9′)
45 Pull ups
50 Double unders

After party:

Ab Finisher
1:00 Plank hold
1:00 Side plank Right
1:00 Side plank Left
1:00 of Crunches
1:00 Alternating leg lowers
(Start with both legs up and lower one leg
to 6″ off the ground keeping other leg up high)

SPRINT-

25 Minute AMRAP:

Run 400m
30 Double DB Box Step Overs
Bike 20 Calories
100ft Heavy Sandbag Carry

WOD-

3 Rounds of:
With a 6:00 clock

Run 400 meters
15 Power cleans
With the remaining time
As many bar facing burpees as possible

Rest 3:00 between round

Rd 1 = 135#(95#)
Rd 2 = 165#(115#)
Rd 3 = 195#(130#)

Score = total burpees each round. 3 Scores on the board

SPRINT-

Test 5: 2 Girls One Day

Fran
21-15-9
Thruster
Pull Up

Rest 5 Minutes, Then:

Diane
21-15-9
Deadlift
Handstand Push Ups

WOD-

Every 2:30 x 7
2 Pause Back Squats

*Slow lowering to below parallel, :03 pause, then up fast

This is the last week of pause squats. We will test a
1 rep squat next Monday

Rest ~ 5:00 then,

As many rounds as possible in 12:00 of

Row 5 calories
5 Back squats (Pick your own #)
Row 10 calories
10 Back squats (Pick your #)
Row 15 calories
15 Back squats (Pick your #)
Row 20 calories
20 Back squats (Pick your #)

*Keep adding 5 calories and 5 reps

**Bar can come from the rack or the ground, your choice

SPRINT-

Every 2:30 x 6 Rounds

15 Calorie Row
12 Alternating DB Snatch
Max Burpees in Remaining Time

Rest 1:30 Between Rounds

WOD-

In 15:00 build to build to a heavy to form
Power snatch + hang power snatch

Rest ~5:00 then,

As many rounds as possible in 15:00 of
10 Calories on the rower or bike
10 Hang power snatch (Pick your own#)
20 Double unders

WOD-

Take 15:00 to build to a heavy 2 rep bench press

Rest 5:00 then,

For time:
50 Wall balls 20#(14#)
40 Toes to bar
30 Burpee box jump overs 24″(20″)
40 Toes to bar
50 Wall balls 20#(14#)

SPRINT-

In Teams of 2, 30 Minute AMRAP:

100 Goblet Lunges
100 Russian KB Swings
100 Burpees Over KB

Every 3 Minutes, Including the 0:00, Perform:
100m Prowler Push

WOD-

10 rounds for time of
Run 200 meters
10 Deadlfits 155#(105#)
10 Kipping pull ups

After party:
3 Rounds for quality of
10 GHD sit ups
10 GHD hip extensions

SPRINT-

20 Minute AMRAP:

400m Run
Max Unbroken Toes to Bar
400m Run
Max Unbroken HSPU

WOD-

Every 2:00 x 5
3 Push press @ 80 – 90% of last week’s heaviest push press

Rest 3:00 then,

Every 2:00 x 5
3 Push jerk @ 80 – 90% of last week’s heaviest push jerk

*Use the same weight for all 5 sets of each lift.

Rest 5:00 then,

4 Rounds for time of:
Row 20(15) calories
10 Shoulder to overhead

Rest 1:00 between each round

Rd 1 = 75#(55#)
Rd 2 = 95#(65#)
Rd 3 = 115#(75#)
Rd 4 = 135#(95#)

Score = total time including the rest

SPRINT-

4 Minute Clock x 5 Rounds:

21 KB Swings
200m Run
Max Burpee Box Jump Overs

Rest 3 Minutes Between Rounds.

WOD-

Linchpin Test #2

3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans 135#(95#)
20 box jumps 24″(20″)

*15:00 Time cap

*Compare to 191002

SPRINT-

3 Rounds for Time:

50 (40) Bike Calories
20 KB Deadlifts
100m Farmers Carry

WOD-

As many rounds as possible in 22:00 of

Row 1000 meters
20 Burpees
Run 800 meters
30 Ab mat sit ups

SPRINT-

Test 4: Cindy

20 Minute AMRAP:

5 Pull Ups
10 Push Ups
15 Air Squats