WOD-
For time:
“Jackie”
Row 1000m
50 Thrusters 45#(35#)
30 Pull-ups
Rest 3 Minutes, then:
“Nancy”
5 Rounds of:
Run 400m
15 Overhead Squats 95#(65#)
SPRINT-
For time:
50 Cals on the bike or ski erg
40 Kettlebell swings
30 Box jump overs
20 Pull ups
30 Box jump overs
40 Kettlebell swings
50 Cals on the bike or ski erg
WOD-
For Time:
400m Sandbag Carry
400m Backward Sandbag Carry
800m Run
800m Backwards Run
Carry is in front of body not on
shoulders. Must hold bag in
a bear hug.
WOD-
50 Rounds For Time:
1 Bar Muscle Up
3 Burpees
5 Air Squats
Time Cap: 35 Minutes
SPRINT-
In teams of 2, complete the following for time
Bike 100 calories
100 Dumbbell man makers
200 Double unders each
Ski 100 calories
1 person works, 1 person rests. Can break up any way you want.
Dumbbell manmaker =
Push up, row right arm, row left arm, deadlift, hang squat clean to overhead.
“
WOD-
As many rounds as possible
in 12:00 of:
15 GHD Sit-ups
15 Hang Power Snatch 75#(55#)
15 Cal Bike/Ski
Alternate Bike Ski each round
and wipe equipment quickly
with rag before leaving that
station.
After Party:
3 x 15 Reps Controlled and
consecutive GHD Hip Extension
SPRINT-
As many rounds as possible in 20:00 of
Row 30(20) calories
10 Toes to bar
5 odd object ground to over shoulder*
*Can use Dballs, regular sandbags, or Rogue
black sandballs
WOD-
HEAVY DAY:
Deadlift
5 x 10 Rep Max
SPRINT
For time in any order and rep scheme
Run 1200 meters
50 Box jumps
50 Kettlebell swings
50 Hip extensions on GHD
50 Pull ups
*25:00 time cap
WOD-
5 Rounds, each for time:
200m Sprint
50m Bear Crawl
10 Cal Row
Rest 2 minutes between rounds.
SPRINT-
As many rounds as possible in 8:00 of
10 Medball cleans
10 Ab mat sit ups holding the medball againt chest
Rest 2:00 then
3 x 3:00 rows with 1:00 rest between
Row at faster split than last week
Splits should be 2:00 – 2:20 and try to get the same distance
for each 3:00 row
WOD-
Daaang Dangoia’s WOD
Buy-in:
100 KB Swings 53#(35#)
Then, 5 Rounds of:
10 Burpees
15 Toes 2 Rings or Bar
20 Double Unders
Cash out:
100 Russian KB Swings 70#(53#)
SPRINT-
As many rounds as possible in 18:00 of
2 Rope climbs
4 Box Jumps
6 Burpees
8 Toes to bar
10 Calories on the bike or ski erg
WOD-
For Time:
21-15-9
Shoulder 2 Overhead 115#(95#)
Box Jump Over 30″(24″)
SPRINT-
As fast as possible complete:
Row 300(200) meters
15 Dumbbell hang squat cleans
20 Dumbbell reverse lunges
Rest around 2:00 x 5 rounds
Score is slowest and fastest rounds
WOD-
For Time:
Run 1 mile
30 Deadlifts 225#(155#)
Row 1 mile
20 Cleans 155#(105#)
Bike 1 Mile
10 Snatches 135#(95#)
WOD-
Partner WOD:
For Time with one person
working at a time:
200 Wall Balls
150 Cal Row
100 Hand Stand Push Ups
75 15ft Shuttle Runs
SPRINT-
As many rounds as possible in 22:00 of
Run 200 meters
20 Russian sit ups
10 Dumbbell hang power cleans
