WOD-

For Time:
12-9-6
Ring Muscle-Up
Deadlift 275#(205#)
200m Run after each round

SPRINT-

For time:
Row 1000 meters, rest 3:00
Row 750 meters, rest 2:00
Row 500 meters, rest 1:00
Row 250 meters

*During rest, perform 10 – 20 slow air squats
**Can do as active recovery or all out

After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings

Rest ~:90 between sets

**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
8 weeks or so.

WOD-

Every minute on the minute for 20:00:
1 Snatch
*Building to a one rep max for the day

SPRINT-

5 Rounds for time of:
20 Wallballs
20 Ab mat sit ups
20 Pull ups

WOD-

As many rounds as possible in 20:00 of:
20 Cal Row
10 Ring Push Ups
20 GHD Sit-ups
10 Russian KB Swings 53#(35#)

SPRINT-

10 Rounds for time of:
10 Russian kettlebell swings
10 Split squats holding kettlebell, 5 with right foot
forward, 5 with left foot forward
10 Burpees

Rest :30 between rounds.
Score is total time including rest

WOD-

“Fran”
21-15-9
Thrusters 95#(65#)
Pull-ups
*This is a retest from 6 months ago. Perform with the same weight and modifications you did then for an accurate comparison and evidence of your progress.”

SPRINT-

For max calories
:90 of work with :30 of rest
Max cal ski
Max cal bike
Max cal row

:60 of work with :60 of rest
Max cal ski
Max cal bike
Max cal row

:30 of work with :90 of rest
Max cal ski
Max cal bike
Max cal row

Score is total calories combined for entire
workout.

You can pick the order you do the machines in.

As of 6:00 am, the water at the gym is not working.  This means the showers and toilets are both out of service due to the cold.  There is nothing we can do until it warms up.  Plan accordingly because you won’t be able to shower or use the toilets at Verve today or until it warms up.

WOD-

As many rounds as possible in 10:00 of:
10 Sandbag Over Shoulder
20 Box Jumps
50 Double Unders

SPRINT-

For time:
19,9,8,7,6,5,4,3,2,1
Devils press
Box step overs holding dumbbells
Toes to bar

*After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings

Rest ~:90 between sets

**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
few weeks.

WOD-

Cupid Shuffle
As many rounds as possible in 15:00 with a partner, each partner does each round:
1 Calorie Row
1 Hang Power Clean 95#(65#)
2 Front Rack Lunges 95#(65#)
*Add 1 cal, 1 Hang Power Clean, and 2 Lunges every round

WOD-

4 Rounds For Time:
25 Deadlifts 135#(95#)
10 Ring Dips
10 Lateral Bar Hop Burpees

SPRINT-

As far as possible in 3:00 of
20 Toes to bar
30 Dumbbell hang power cleans
20 Dumbbell shoulder to overhead
30 Calories on the bike

Rest 2:00 then,

As far as possible in 6:00 of
20 Toes to bar
30 Dumbbell hang power cleans
20 Dumbbell shoulder to overhead
30 Calories on the bike

Rest 2:00 then,

For time:

20 Toes to bar
30 Dumbbell hang power cleans
20 Dumbbell shoulder to overhead
30 Calories on the bike

WOD-

As many rounds as possible in 12:00 of:
5 Push Jerks 155#(105#)
5 Front Squats 155#105#)
25 Double Unders

SPRINT-

3 Rounds for time of:

30 Dumbbell thrusters
20(15) Calories on the rower
15 dumbbell bent over rows
20(15) Calories on the rower

WOD-

8 x 250m row with max L-sit hold after each interval
*2 min rest between rounds

SPRINT-

As many rounds as possible in 15:00 of

Run or Row 200 meters
10 Box jump overs

Rest 5:00 then,

5 rounds of
:10 max strict pull ups
:10 hang from pull up bar
:40 of slow easy ring rows

WOD-

“Angie”
100 pull-ups
100 push-ups
100 abmat sit-ups
100 Air Squats

SPRINT-

3 Rounds for time of:

60 Double unders
30 Calories on the bike
15 Devils press