WOD-
3 Times through of
With a 6:00 running clock for max reps
2:00 Row or bike for calories
2:00 Rope climbs
2:00 Shoulder to overhead 135#(95#)
Rest 4:00
Score = total calories, rope climbs, and shoulder to overhead
No rest between movements
SPRINT-
50-40-30-20-10
KB Swings
Box Jumps
Bike Calories
WOD-
4 Rounds for time of:
Run 600 meters
10 Wallballs 20#(14#)
30 Air squats
SPRINT-
20 Minute AMRAP:
200m Run
20 MedBall Cleans
200m Run
20 Push Ups
WOD-
In 12:00, build to a heavy 3 rep touch and go power snatch
Rest 4:00 then,
As many rounds as possible in 12:00 of
Row 21(18) calories
15 Power snatch 95#(65#)
9 Burpee box jump overs 20″ for everyone
SPRINT-
Annie On The Water:
100 Double Unders
50 Cal Row
50 AbMat Sit Ups
80 Double Unders
40 Cal Row
40 AbMat Sit Ups
60 Double Unders
30 Cal Row
30 AbMat Sit Ups
40 Double Unders
20 Cal Row
20 AbMat Sit Ups
20 Double Unders
10 Cal Row
10 AbMat Sit Ups
WOD-
10 Rounds for time
4 Muscle Ups
8 Handstand Push ups
16 Ab Mat Sit ups
*25:00 time cap
SPRINT-
5 Rounds For Time:
20 DB Hang Power Clean
20 DB Shoulder to Overhead
200m Ski
20 Single DB Squat
20 Alternating DB Snatch
5 Burpees
WOD-
15:00 of technique work
Build to a heavy to form hang squat clean + shoulder to overhead
Then:
As many rounds as possible in 16:00 of
10 Dumbbell hang power cleans (Pick your #)
8 Dumbbell front squats
6 Dumbbell push press
Run 400 meters
*Use the same # for all dumbbell movements
WOD-
“Partner McGhee”
Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275#(185#)
13 Push-ups
9 Box Jumps 24″(20″)
Partner 1 completes a full round, then
Partner 2 completes a full round. Keep this pattern for the 30 minutes
SPRINT-
With A Partner, 10 Rounds For Time:
Run 400m
15 Burpee Pull Ups
WOD-
In 12:00 build to a heavy 3 rep back squat from the rack
Rest 4:00 then,
Every 2:00 x 8
2 Strict pull ups
15 Wall balls 20#(14#)
Max calorie row or bike with time remaining
Score = total calories. No rest, start with the pull ups every 2:00
SPRINT-
For Time:
600m Run
30 Sumo DL High Pull
30 KB Box Step Overs
30 Knees To Elbow
60 Calorie Row
30 KB Deadlifts
30 KB Box Step Overs
30 Knees To Elbow
600m Run
WOD-
5 Rounds of:
With a 3:00 clock
Row 25(20) calories
15 Deadlifts 95#(65#)
Max effort toes to bar in time remaining
Rest 2:00 between rounds
Go until you complete 75 toes to bar
25:00 time cap
SPRINT-
25 Minute AMRAP:
20 Box Jump
15 KB Swings
10 Hand Release Push Ups
5 Wall Walks
WOD-
For time:
Row 2000(1700) meters
150 Double unders
Run 1600 meters
150 Double unders
Row 2000(1700) meters
35:00 time cap
SPRINT-
3 Rounds For Time:
50 (40) Bike Calories
50 WallBalls
WOD-
In 12:00, build to a heavy 3 rep touch and go power clean
Rest 4:00 then,
As many rounds as possible in 8:00 of:
3 Power cleans (Use 60% of today’s 3 rep)
6 Burpee box jump overs 24″(20″)
SPRINT-
Every 3 Minutes x 6 Rounds:
Run 100m
10 Toes To Bar
Max Sandbag Ground to Over Shoulder
Rest 2 Minutes Between Rounds.
