WOD-

With a partner for max meters on the rower in 30:00

Partner 1 will row
Partner 2 will complete 7 barbell complexes of:
1 Deadlift
1 Hang power clean
1 Front squat
1 Shoulder to overhead
1 Back Squat
1 Behind the neck push press

Pick any weight you want and try for all 7 sets unbroken. An empty
bar might be the play here.

Once P2 finishes their 7 complexes, they will switch with P1.

Score = total meters rowed

SPRINT-

In Teams of 2:

25 Minute AMRAP:

50 Double DB Box Step Overs
100 Feet Weighted Prowler Push
50 Air Squats
1,000 Meter Row

WOD-

Deadlift D4 (Deload Week) 3 x 5 @ 40%, 50%, 60%

Then,

As many rounds as possible in 15:00 of
10 Supine ring rows
20 Medball cleans (Pick your own #)
30 Double unders

SPRINT-

3 Rounds:
15 Double DB Front Squat
15 Burpee

3 Rounds:
12 Double DB Strict Press
12 Pull Ups

3 Rounds:
9 Double DB Thruster
9 Burpee Pull Up

3 Rounds:
6 Sandbag Ground to Over Shoulder
6 Pull Up + Toes to Bar

WOD-

As many rounds as possible in 40 minutes of
Row 500 meters
15 Bench press 95#(65#)
10 Strict ring dips

SPRINT-

25 Minute AMRAP:

30 Jumping Lunges
25 MedBall Cleans
20 Calories on Ski Erg

WOD-

For time:
10,9,8,7,6,5,4,3,2,1
Back squats 135#(95#)
1,2,3,4,5,6,7,8,9,10
Strict pull ups

*Back squat comes from the ground.

SPRINT-

18 Minute AMRAP:

500 Meter Row
15 Single Arm DB Hang Clean & Jerk (per arm)
10 Burpees Over Dumbbell
5 Rope Climbs

WOD-

6 Rounds for time of
15 Box jumps 24″(20″)
12 Shoulder to overhead 115#(75#)
9 Toes to bar

Rest 1:30 between rounds

*Score = total time including rest

SPRINT-

With a 4 Minute Clock x 3 Rounds:

20 Box Jumps
10 AbMat Sit Ups
20 Double Unders
Max Calories on the Bike

Rest 4 Minutes Between Rounds

WOD-

Shoulder Press D4 (Deload Week)
3 x 5 @ 40%, 50%, 60%

Then,

Jordan’s 21st birthday WOD
21 rounds of
1 Rope climb
2 Hang power cleans (Pick your own #)
3 Bar facing burpees

*Every 5:00, run 200 meters

31:00 Time Cap

SPRINT-

Buy In: 400 Meter Run

10 Rounds of:
5 Supine Ring Rows
10 Russian KB Swings
5 WallBalls

Buy Out: 400 Meter Run

WOD-

15:00 to build to a 2 rep Snatch

*For the next few weeks, we are going to do some Snatch skill
work before the workout on Sundays.  If you can’t go overhead, we can work on skill work for the clean, rather than the snatch.  

**If you want to work on your Snatch technique, plan to come to
Sunday’s class

Then,

As many rounds as possible in 12:00 of
10 Wall balls
10 Calories on the bike, ski erg, or rower
10 Ab mat sit ups

WOD-

4 Rounds for time of:
Row 30(25) calories
Then,
2 rounds of
2 Burpees over the rower
4 Strict Pull ups
6 Ring Push ups

SPRINT-

With A Partner for Time:

80 Toes to Bar/ Hollow Hold
160 Double Unders/ Plank Hold
80 Shoulder to Overhead/ Wall Sit Hold
160 Ab Mat Sit Ups/ Handstand Hold

One partner works while the other is in the hold, can only work while the partner is actively holding. Switch off as often as needed.

WOD-

Day 3 of deadlift cycle
1×5@75% , 1×3@85% , 1xAMRAP@95%

Then,

Nancy

5 Rounds for time of:
Run 400 meters
15 Overhead squats 95#(65#)

Compare to May 10th 2021

SPRINT-

24 Minute AMRAP:

12 Handstand Push Ups
48 Double Unders
2 Rope Climbs

WOD-

With a 22:00 running clock:
5 Hang power cleans 135#(95#)
1 Rope climb
10 Pulls on the rower for max distance

Rest as long as you want between rounds

Score = total distance rowed over the 22:00

SPRINT-

EMOM 30 minutes:

Minute 1: 5 Man Makers
Minute 2: Bike 10 (8)
Minute 3: 20 Ab Mat Sit Ups
Minute 4: :45 Battle Rope
Minute 5: Rest