WOD-

HEAVY DAY

7 x 5 Reps

1 & 1/2 Front Squats from floor

SPRINT-

Complete the following for time:
27-21-15-9
Double kettlebell deadlifts
Calories on the bike or ski erg
Seated dumbbell shoulder press

WOD-

For Time:

Run 1 mile, then

3 Rounds of:

25 Handstand Push Ups
25 GHD Sit-ups

Then:

Run 1 mile

SPRINT-

10 Rounds of

10 Dumbbell hang squat cleans
10 Ab mat sit ups

Rest 1:00 between each round
*Score is total time including rest

WOD-

As many rounds as possible in
12:00 of:

20 Single Leg Toes-2-Bar (Alt)
20 Suitcase Deadlift 70# (53#)
10 Box Jump 30″ (24″)

SPRINT-

With a 10:00 clock
Row 2000 meters
With remaining time, max effort burpees over rower

Rest 3:00, then

With an 8:00 clock
Row 1500 meters
With remaining time, max effort ring rows

Rest 2:00, then

With a 6:00 clock
Row 1000 meters
With remaining time, max effort ring dips

If you sign up for and attend a class today, we will donate $1.

“The Pardoning”

In teams of two, complete 24 rounds of:

6 Devil’s Press 40(25)
6 DB Box Step Over 24″(20″)
13 Cal Row

* Partner 1 completes a round, tags Partner 2 and they complete one.
Alternate until the team completes 24total rounds (12 per person).

SPRINT-

With a partner, complete the following for time:
Row 2000 meters
Then 6 rounds of
13 Kettlebell thrusters
13 Pull ups
Then,
Row 2000 meters

1 person works while 1 person rests. Can break up work however you choose

WOD-

10 Rounds For time:

Run 200m
3 Power Snatch 135#(95#)

SPRINT-

As many rounds as possible in 18:00 of
Run 400 meters
15 Box jump overs
10 Burpees

WOD-

HEAVY DAY:

5 x 8 Rep Max

Back Squat to Med Ball

*Med ball or other target where hip is
below top of knee for full range of
motion.

**No sitting on ball, just tap to verify
depth

Between sets:

5 Bottom half strict toes-2-bar
5 Top Half Strict toes-2-bar

SPRINT-

For time:
50(35) Calories on the rower
50 Ab mat sit ups
50(35) Calories on the rower
50 Air squats
50(35) Calories on the rower
50 Ab mat sit ups
50(35) Calories on the rower
50 Air squats

WOD-

For Time:

21-15-9

Push Jerk 115#(85#)
Cal Row
4″ Deficit Deadlift 115#(85#)

SPRINT-

As many rounds as possible in 10:00 of
12 Wall balls
12 Russian kettlebell swings
24 Double unders

Rest 3:00, then

As many rounds as possible in 7:00 of
12 Medball cleans
12 Push ups
24 Double unders

WOD-

As many rounds as possible in
20:00 of:

10 Pull-ups
25ft Goblet Walking Lunge 53#(35#)
10 Burpee + Air Squat
25ft Goblet Walking Lunge 53#(35#)

SPRINT-

As many rounds as possible in 20:00 of

3 Burpees
3 Calories on the bike or ski erg
3 Toes to bar
6 Burpees
6 Calories on the bike or ski erg
6 Toes to bar
*Continue adding 3 reps to each movement

WOD-

For Time With a partner, 3
Rounds of:

Partner 1: Ski 250m
Partner 2: Handstand Hold
Switch, then:
Partner 2: Ski 250m
Partner 1: Handstand Hold

then, 3 Rounds of:

Partner 1: Bike 15 cals
Partner 2: Wall sit
Switch, then
Partner 2: Bike 15 cals
Partner 1: Wall Sit

*5 burpees any time a hold is
broken

SPRINT-

For time:
Row 1500(1200) meters, then

5 Rounds for time of
10 Pull ups
10 Dumbell shoulder to overhead

Then,

Row 1500(1200) meters

WOD-

3 Rounds For time:

10 Hang Power Clean 135#(95#)
10 Deadlifts 135#(95#)
500 Meter row