WOD-
5 Rounds For Time:
Run 400m
10 Bodyweight Back Squats
*Rest 2 min between rounds
SPRINT-
With a partner, as many rounds as possible in 20:00 of
15(12) Calories on bike or rower
10 Dumbbell hang power clean to overhead
5 Burpee box jump overs
You go, I go format. One partner does a full round, then
the other partner goes, while partner 1 rests
WOD-
3 Rounds For Time:
7 Ring Muscle Ups
14 Deadlifts 225#(155#)
21 GHD Sit-ups
SPRINT-
3 Rounds for time of
100 Double unders
40 Double kettlebell front rack lunges
20 Pull ups
WOD-
For Time:
10-9-8-7-6-5-4-3-2-1
Snatch 95#(65#)
Overhead Squat 95#(65#)
Push Jerk 95#(65#)
SPRINT-
As many rounds as possible in 10:00 of
20 Calories on the ski erg
20 Push ups
Rest 2:00, then:
As many rounds as possible in 8:00
20 Calories on the bike
20 Ab mat sit ups
WOD-
As Many Rounds as possible in 12:00 of:
50 Double Unders
25 Burpees
15 Toes-2-Bar
SPRINT-
For time:
9-6-3
Sandbag ground to over shoulder
1-2-3
Rope climbs
Rest around 3:00, then repeat”
WOD-
HEAVY DAY:
7 x 3 Reps:
Power Clean @ 75% of Max
SPRINT-
3 Rounds for time of:
Row 500(400) meters
30 Wallballs
20 Devils press
WOD-
As many rounds as possible in 15:00 of:
10 Burpee Box Jump Overs
10 Handstand Push Ups
10 Kettlebell Swings 70#(53#)
SPRINT-
As many rounds as possible in 18:00 of
10 Box jumps
10 Toes to bar
Run 200 meters
WOD-
Every minute on the minute for 30:00:
MIn 1) Echo Bike 10/8 Cals
Min 2) Row 10/8 Cals
Min 3) Ski Erg 10/8 Cal
Min 4) 3 Power Clean 225#(155#)
Min 5) Rest
WOD-
5 Rounds For Time:
400m Run
5 Rope Climbs
5 Sandbag Over Shoulder
SPRINT-
In teams of 2, complete the following for time:
Row 3000 meters
100 Box jump overs
100 Dumbbell thrusters
100 Toes to bar
*Can break up the workout however you want. One
person works, one person rests.
“
WOD-
WOD Designed by Coach Lisa
As many reps as possible in 5:00 of:
50 AbMat Sit-ups
20 DB Squat Snatch 35#(25#)
Max Single Unders
Rest 2 Min, then:
As many reps as possible in 5:00 of:
50 AbMat Sit-ups
20 DB Squat Snatch 35#(25#) Max Double Unders
Rest 2 Min, then:
As many reps as possible in 5:00 of:
50 AbMat Sit-ups
20 DB Squat Snatch 35#(25#)
Max Triple Unders”
SPRINT-
5 Rounds for time of:
Run 200 meters
20 Russian kettlebell swings
Run 200 meters
20 Kettlebell deadlift high pulls
WOD-
“Diane”
21-15-9
Deadlift 225#(155#)
Handstand Push-up
*compare to 08/04/2020
SPRINT-
21-18-15-18-21
Alternating dumbbell snatch
Calories on the bike or ski erg
