WOD-

Athlete’s choice of:

Row 5 x 5:00 minutes with 1:00 rest between

Ski Erg. 1000m, 800m, 1000m, 600m, 1000m, 400m, 1000m, 200m
Rest 1:00 between distance

Bike 5:00 moderate, 2:00 easy spin, 4:00 moderate, 2:00 easy spin, 3:00 moderate 2:00 easy
spin, 2:00 moderate 2:00 easy spin, 1:00 moderate, 2:00 easy spin*

*For the easy spin, you just have to keep the peddles moving.  The moderate pace should be
around 300 watts

SPRINT-

Barbra

5 Rounds For Time:

20 Pull Ups
30 Push Ups
40 AbMat Sit Ups
50 Air Squats

Rest 3 Minutes Between Rounds

WOD-

5 rounds for time of:
15 Box jumps 24″(20″)
10 Toes to bar
5 Push jerks 155#(105#)

Rest 2:00 between rounds

Score = total time including rest

After party:
3 set for quality:
0:20 Chin over the bar hold
Rest as needed
0:30 Strict pull-ups
Rest as needed

SPRINT-

For Time:

500m Row
21 Suitcase DL Right
21 Burpees Over Rower
21 Suitcase DL Left
500m Row
15 Suitcase DL Left
15 Burpees Over Rower
15 Suitcase DL Left
500m Row
9 Suitcase DL Right
9 Burpees Over Rower
9 Suitcase DL Left
500m Row
3 Suitcase DL Right
3 Burpees Over Rower
3 Suitcase DL Left
500m Row

WOD-

For time:
Run 400 meters
10 Back squats 95#(65)
Run 400 meters
10 Front squats 95#(65#)
Run 400 meters
10 Overhead squats 95#(65#)
Run 400 meters
10 Back squats 95#(65)
Run 400 meters
10 Front squats 95#(65#)
Run 400 meters
10 Overhead squats 95#(65#)

SPRINT-

20 Minute AMRAP:

20 Toes to Bar
50 Double Unders
20 Alternating KB Clusters

WOD-

Retest day

In 15:00 build to a heavy 3 rep shoulder press

Then,

In 20:00 build to a heavy 3 rep deadlift

*Compare to 01052022

SPRINT-

2 Rounds Of:

5 Devils Press
10 Single DB Box Step Ups
10 Push Ups
5 GHD Sit Ups
Rest 2 Minutes

Then

4 Rounds Of:
10 Seated DB Strict Press
5 DB Front Squats
5 Ring Dips
10 AbMat Sit Ups
Rest 2 Minutes

Then

4 Rounds Of:
10 Alternating DB Snatch
5 Ring Push Ups
10 DB Overhead Walking Lunge
5 Push Press

WOD-

For time:
27-21-15-9
Calories on the rower or bike
Hang power cleans 95#(65#)
Burpees over the barbell

WOD-

In 15:00
Build to a heavy set of 5 bench press
*20 Alternating bicep curls between each set of bench press
**No that’s not a joke!

Then,

As many rounds as possible in 15:00 of

Run 400 meters
30 Kettlebell swings 53#(35#)
20 Single arm hang dumbbell clusters 40#(25#)*
10 Bar muscle ups

You can break these up however you want, 10 right arm 10 left arm
would be the balanced way!

SPRINT-

Partner Eva

5 Rounds For Time:
Run 800m
30 Kettlebell Swings
30 Pull Ups

WOD-

Deadlift D12 Deload

1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%

Then,

Choose your own adventure WOD

With a 30:00 time cap, complete the following work in any
order and rep scheme you would like

200 Calories on rower, bike, or ski erg
100 Wallballs 20#(14#) 10′
80 Ring dips
60 Devil’s Press 40#(25#)
40 Sandbag ground to shoulder
20 Rope climbs
2:00 L sit accumulation

*You can do this in any rep scheme and order you would like.

SPRINT-

Every 3 Minutes x 8 Rounds:

6 DB Man Makers
12 DB Box Step Overs

Rest remainder of the time

WOD-

With an 8:00 clock, as many rounds as possible of:

5 Toes to bar
7 Shoulder to overhead 135#(95#)

Rest 5:00, then

With an 8:00 clock, as many rounds as possible of
4 Chest to bar pull ups
8 Overhead squats 115#(75#)

*Scores = total rounds plus reps

SPRINT-

20 Minute Ladder:

Bike 10 (8) Cals
2-4-6-8-10… SlamBalls
1 Seated Sled Pull

WOD-

DDC Birthday WOD

For time:
10-20-30-40
Russian KB Swings 53#(35#)
Box Jump Overs 24″(20″)
Alt DB Snatch 40#(25#)
Burpees
Run 200 meters after each round

*You’ll do 10 reps of each movement, then run 200 meters.
The workout ends with a 200 meter run

SPRINT-

27-21-15-9-3

Row Calories
WallBalls

50 Double Unders After Each Round

WOD-

5 Rounds for time of:
10 Hang power cleans *
Row 300(250) meters
2 Wall walks
Row 300(250) meters

Rest 2:00 between each round

Weights
Rd 1 = 95#(65#)
Rd 2 = 115#(75#)
Rd 3 = 135#(95#)
Rd 4 = 165#(115#)
Rd 5 = 185#(125#)

*The weight in your 4th round should be heavier than last week

Score = total time including rest

SPRINT-

24 Minute AMRAP:

20 Sumo DL High Pull
12 Russian KB Swings
20 AbMat Sit Ups
12 Ski Erg Calories