WOD-

Complete the following for time
40-20-10
Calories on bike or rower
10-20-40
Ab mat sit ups

Rest 5:00 then,

10-20-40
Calories on bike or rower (switch machines from first part)
6-4-2
Wall walk pull up

WOD-

Alex Wolfson Birthday WOD

With a partner
As many rounds as possible in 40:00 of:

11′ Handstand walk
4 Handstand push ups
8 Deadlifts (Pick your own weight)
1 Muscle up (Ring or Bar)

*Partner 1 does a full round, then partner 2 does a full round

**At the 20:00 mark, each team has to do 20 rope climbs. This is
what Alex calls “The Mid WOD Crisis”

*Partners can assist in the handstand walking

SPRINT-

21-18-15-12-9

DB Thruster
Ski Erg Calories
Toes to Bar

Directly into,
30 Handstand Push ups

WOD-

As many rounds as possible in 12:00 of
Run 200 meters
10 Box jump overs 24″(20″)

Rest 3:00, then

As many rounds as possible in 10:00 of
10 Dumbbell front squats right arm 40#(25#)
20 Double unders
10 Dumbbell front squats left arm 40#(25#)
20 Double unders

SPRINT-

5 Rounds For Time:

15 Sumo Deadlift High Pull
30 Calories on Bike
45 Ab Mat Sit Ups
60 Single Unders

WOD-

Every 5:00 x 5 rounds
15 Devils press (pick #)
12 Calorie row
9 Burpees

Rest remained of the time. Score = slowest round”

SPRINT-

2 Rounds For Time:

1,000 Meter Row
25 Meter Prowler Push
1,000 Meter Row
25 Meter Sled Pull

WOD-

D6 of Squat Program

Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 75%
1 x 3 @ 85%
1 x AMRAP @ 95%
5 x 5 @ 75%

*The percentages below are based on your 3 Rep Back Squat + 10 pounds
**If you didn’t do the 3 rep, use around 80% of your estimated 1 rep max. Lighter is better
for this program.

During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.

SPRINT-

20 Minute AMRAP:

5 Strict Pull Ups
10 Alternating DB Snatch
15 Burpees Over DB

WOD-

Every :30 x 20
1 Power snatch @ 70% of 1 rep max
*If you don’t know your 1 rep max, use a weight that
allows for perfect mechanics.

Rest 5:00, then:

As many rounds as possible in 10:00 of

5 Power snatch 115#(75#)
5 Strict toes to bar
20 Lateral hops over barbell

SPRINT-

Every 2:30 x 10 Rounds:

10 WallBalls
400 Meter Row

WOD-

Conditioning Program D5
Every 2:30 x 6
70% of 2:00 test on each machine

*You will do each machine twice and you can alternate or do them
back to back

Then,

As many rounds as possible in 15:00 of
3 Strict Pull ups
6 Push ups
9 Air squats
Row 12(10) Calories

SPRINT-

10 Minute AMRAP:

20 Double DB Box Step Ups
6 Man Makers

Directly into,

10 Minute AMRAP:

20 Box Step Ups
200 Meter Run

WOD-

5 Rounds for max reps
Row 300(200) meters
Max rep push ups

Rest around 2:00 between rounds

After party

As a class:

5:00 for max calories on the bike

Rest 2:00, then

5:00 for max calories on the ski erg

WOD-

With a partner,
Complete as many rounds as possible in 24:00

30 Wallballs 20#(14#)
30 Hang power snatch 95#(65#)

Every 4:00 including 0:00
Run 200 meters together

SPRINT-

HallowWOD For Time:

10 Burpees
31 Russian KB Swings
10 Burpees
31 Box Jumps
10 Burpees
31 DB Push Press
10 Burpees
31 Pull Ups
10 Burpees
31 SlamBalls
10 Burpees
31 DB Snatches
1031 Meter Row

WOD-

As many rounds as possible in 10:00 of

10(8) Calories on the rower
10 Burpees over the rower

Rest 5:00 then,

As many rounds as possible in 10:00 of

5 Deadlifts 185#(125#)
5 Toes to bar

SPRINT-

21-15-9

KB Swings
Burpees

Rest 2 Minutes, Then

3 Rounds For Time:

Run 400 Meters
21 Burpees