WOD-
In teams of 2
12:00 to build to a 5 rep bench press
Rest 3:00, then
As many rounds as possible in 15:00 of
20 Dumbbell floor press 40#(25#)
20 Ring rows
20 Strict handstand push ups
20 Calories on bike, rower, or ski erg
1 person works, 1 person rests”
SPRINT-
Tammy’s Birthday WOD
‘The T-Mile’
For Time:
1 Mile Sled Drag (Weighted)
WOD-
As many rounds as possible in 10:00 of
4 Front squats 185#(125#)
8 Pull ups
32 Double unders
Rest 3:00, then
As many rounds as possible in 7:00 of
4 Front squats 135#(95#)
8 Chest to bar pull ups
Run 200 meters
SPRINT-
For Time:
2-4-6-8-10-12-14-16-18-20
Pushup
20-18-16-14-12-10-8-6-4-2
Alt Jumping Lunges
WOD-
With a 2:00 clock
6 Deadlifts 155#(105#)
4 Hang power cleans 155#(105#)
2 Shoulder to overhead 155#(105#)
With the remaining time, row as far as possible in meters.
Rest 1:00 between each round
Row until you hit 2000 meters
30:00 Time cap
SPRINT-
Rowing Thursday
Every 5min for 40min:
Row (500/400m)
3 Wall Walks (or 20s HS Hold)
5 Strict Pullups
Rest remainder of 5 min window
WOD-
As many rounds as possible in 22:00 of
Run 600 meters
15 Weighted burpee box step overs 40#(25#) 20″(20″)
3 Rope climbs
SPRINT-
For Time:
40-30-20-10
Goblet Squats (+250/200m Ski)
DB S2OH (+250/200m Ski)
WOD-
In 20:00 build to a heavy complex of
1 Squat Snatch + 1 Overhead Squat
Rest 4:00 then,
As many rounds as possible in 8:00 of
5 Overhead squats 95#(65#)
30 Double unders
SPRINT-
8 Rounds For Time:
60ft Prowler Down (high side)
10 Burpees
60ft Prowler Back (low side)
10 GHD Hip Extensions
Rest 1 min
WOD-
For time:
30-25-20-15-10-5
Calories on the rower
Russian sit ups 25#(15#)
6-5-4-3-2-1
Ring muscle ups
SPRINT-
10min AMRAP
10 Box Jumps
20 Alt DB Snatch
Rest 5 mins
10min AMRAP
10 GHD Situps
20 Alt DB Clean
WOD-
For time
Row 50(40) Calories
50 Single arm dumbbell hang clean to overhead
Row 40(30) Calories
40 Push ups
Row 30(20) Calories
30 Box jumps 20″ for everyone
Row 20(10) Calories
20 Kettlebell suitcase deadlifts
Row 10(10) calories
10 Burpees
WOD-
With a partner, as many rounds as possible in 22:00 of
15 Deadlifts 185#(125#)
10 Syncro burpees over the bar
5 Rope climbs
1:00 Max calories on the bike
SPRINT-
With A Partner
“Severin”
50 Strict Pull Ups
100 Hand Release Push Ups
5,000m Run
One partner works, while the other rest. Switch off however you would like.
WOD-
For time:
20-18-16-14-12-10-8-6-4-2
Toes to bar
2-4-6-8-10-12-14-16-18-20
Medball cleans 20#(14#)
*Perform 10 double unders after each round including the last round
SPRINT-
3 Rounds For Time:
400m Run
30 Alternating DB Snatch
20 DB Box Step Ups
10 Toes To Bar
WOD-
4 Rounds of:
With a 4:00 clock
Run 400 meters, with the remaining time
As many shoulder to overhead as possible
Rd 1 = 95#(65#)
Rd 2 = 115#(75#)
Rd 3 = 135#(95#)
Rd 4 = 155#(105#)
Rest 2:00 between each round
Scores = total S2O each round
SPRINT-
For Time:
Row 200m
20 Double Unders
2 Sandbag Ground to Over Shoulder
Row 400m
40 Double Unders
4 Sandbag Ground to Over Shoulder
Row 600m
60 Double Unders
6 Sandbag Ground to Over Shoulder
Row 800m
80 Double Unders
8 Sandbag Ground to Over Shoulder
Row 1000m
100 Double Unders
10 Sandbag Ground to Over Shoulder
