WOD-
Deadlift D10
1 x 3 @ 70%
1 x 3 @ 80%
1 x AMRAP @ 90%
Then,
As many rounds as possible in 12:00 of
9 Deadlifts 95#(65#)
6 Power snatch 95#(65#)
3 Overhead squats 95#(65#)
Run 200 meters
SPRINT-
26 Minute AMRAP:
26 Slam Balls
13 Ring Rows
26 Alternating DB Snatch
3 Wall Walks
WOD-
For time:
Row 50 calories
20 Dumbbell hang power cleans 40#(25#)
20 Ab mat sit ups
Row 40 calories
30 Dumbbell hang power cleans 40#(25#)
30 Ab mat sit ups
Row 50 Calories
20 Dumbbell hang power cleans 40#(25#)
20 Ab mat sit ups
SPRINT-
6 Rounds For Time:
10 Burpee DB Deadlift
15 DB Shoulder to Overhead
Row 500 Meters
WOD-
5 Rounds for time of:
Run 200 meters
15 Power cleans 135#(95#)
Run 200 meters
10 Toes to bar
SPRINT-
21 Minute AMRAP:
Run 200 Meters
120 Ft Prowler Push/ Sled
Run 300 Meters
120 Ft Prowler Push/Sled
Continue to add 100m until time expires.
WOD-
Shoulder Press D10
1 x 3 @ 70%
1 x 3 @ 80%
1 x AMRAP @ 90%
Then;
For time:
Row 2000 meters
Every 2:00 stop and perform
10 Wallballs 20#(14#)
SPRINT-
40-30-20-10
Sumo DL High Pull
Goblet Squat
KB Box Step Ups
4-3-2-1
Rope Climbs
WOD-
20:00 to build to a 1 rep power or squat snatch
Then,
5 Rounds for time of
Row 30(20) calories
20 Dumbbell deadlifts (Pick #)
20 Dumbbell push press (Pick #)
WOD-
In teams of 2, complete as many rounds as possible in 25:00 of
Run 800 meters
50 Ring dips
50 Hang power cleans 115#(75#)
50 Bar facing burpees
50 GHD sit ups
1 Person works, while 1 person rests.
Finish in order and then restart.
Runs can be any distance you would like.
SPRINT-
For time
21 Pull ups
42 Double unders
21 DB Thrusters
18 Chest to bar pull ups
36 Double unders
18 DB Thrusters
15 Bar muscle ups
30 Double unders
15 DB Thrusters
*Weights increase each round
WOD-
For time
21 Pull ups
42 Double unders
21 Thrusters
18 Chest to bar pull ups
36 Double unders
18 Thrusters
15 Bar muscle ups
30 Double unders
15 Thrusters
*Weights increase each round
Mens = 95#, 115#, 135#
Womens = 65#, 75#, 95#
12:00 Time Cap
SPRINT-
For time
21 Pull ups
42 Double unders
21 DB Thrusters
18 Chest to bar pull ups
36 Double unders
18 DB Thrusters
15 Bar muscle ups
30 Double unders
15 DB Thrusters
*Weights increase each round
WOD-
Deadlift D9
1 x 5 @ 65%
1 x 5 @ 75%
1 x AMRAP @ 85%
Then,
4 Rounds for time:
20 Box jumps, 24″(20″)
20 Kettlebell swings, (Pick your #)
Post WOD:
3 – 5 rounds at a conversation pace
Row 1:00 + 20 PVC thrusters
SPRINT-
4 Rounds With A 5 Minute Clock:
30 (20) Calorie Row
21 (18) Calorie Bike
AMRAP 10m Shuttle Runs
Rest 4 Minutes Between Rounds
WOD-
5 Rounds of:
With a 3:00 clock
10 Squat cleans 95#(65#)
9 Shoulder to overhead 95#(65#)
8 Burpees over the bar
With the remaining time, row as many meters as possible.
Rest 2:00 between rounds
Score is total distance rowed over the 5 rounds
SPRINT-
25 Minute AMRAP:
20 Ski Erg Calories
10 Seated DB Press
10 Push Ups
20 Double Unders
WOD-
Every 2:00 x 6 sets
3 Bench Press
*Building or you can keep the same weight across all 6 sets
Rest 5:00, then:
3 Rounds for max reps:
1:00 Row for calories
1:00 Double unders
1:00 Strict pull-ups
1:00 Rest
SPRINT-
24 Minute EMOM:
Minute 1: 16 (12) Calorie Row
Minute 2: 10 Toes to Bar
Minute 3: 15 Box Jump Overs
Minute 4: Rest
