WOD-

As many rounds/reps as possible in 12:00 of:
50 Double Unders
35 Sit-ups
5 Bar Muscle Ups

SPRINT-

For time:

Row 1000 meters then,

5 Rounds of:
10 Strict pull ups
10 Dumbbell shoulder press
10 Dumbbell front squats
10 Strict toes to bar

Then,

Row 1000 meters

WOD-

4 x 3:00 minute AMRAP Repeats:
10 Box Jumps 30″(24″)
10 Hang Power Snatches 75#(55#)
10 Handstand Push-ups

SPRINT-

5 Rounds for max reps of:

With a 2:30 clock perform

100 Double unders
10 Dumbbell deadlifts
10 Dumbbell hang power cleans

With remaining time:
As many burpees over the dumbbells as possible

Rest 1:30 between rounds

Score is total burpees over 5 rounds

WOD-

HEAVY DAY
7 x 3 rep
Deadlifts as heavy as possible across all sets

SPRINT-

Complete the following for time:
Row 2000(1600) meters
10 Medball cleans
Row 1500(1200) meters
20 Medball cleans
Row 1000(800) meters
30 Medball cleans
Row 500(400) meters
40 Medball cleans

WOD-

For Time:
15, 14, 13, …3,2,1
Single DB/KB Thruster 50#(35#)
1,2,3,…,13,14,15
Pull Ups

SPRINT-

As many rounds as possible in 15:00 of
Bike or ski 20(15) calories
10 Devils press
20 Alternating forward lunges holding dumbbells

WOD-

For Time:
5k Row
*Every 3 Minutes 5 Sandbag Over Shoulder

SPRINT-

5 Rounds for time of:
20 Russian kettlebell swings
10 Toes to bar
20 Box jump overs
10 Pull ups

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WOD-

For Time:
12-9-6
Front Squat 185#(125#)
Burpee Box Jump Over 24″(20″)
Toes-2-Bar

SPRINT-

As many rounds as possible in 18:00 of
30 Double unders
10 Single arm dumbbell thruster right
10 Single arm dumbbell thruster left
Row 350(250) meters

WOD-

PARTNER WOD: 50 Rounds for time:
1 Power Snatch 135#(95#)
3 Box Jump Overs 24″(20″)
5 Push-ups
Partner 1 does a round, then partner 2 does the next.
Alternate in this fashion until 50 rounds are completed by the team.

SPRINT-

In teams of 2, complete the following for time:
20-18-16-14-12-10-8-6-4-2
Sandbag ground to over shoulder
Strict pull ups
Run 200 meters as a team between each set and
after the set of 2.

Score is total time. One person works, one person rests and you can split the work any way you want.

WOD-

As many rounds as possible in 14:00 of:
10 Chest-2-Bar Pull-ups
20 Wall Balls 20#(14#) 10′(9′)
30 Double Unders

SPRINT-

Every 2:30 x 4 rounds
10 Dumbbell bench press

Rest 3:00 then,

As many rounds as possible in 12:00 of
Bike or Ski 15(10) calories
20 Goblet squats holding a kettlebell
20 Alternating unweighted forward lunges

WOD-

For Time:
9-15-21
Handstand Push-ups
Deadlift 185#(115#)
Bar Facing Burpees

SPRINT-

5 Rounds of, with a 2:30 clock
10 Dumbbell hang power cleans
5 Weighted burpees holding 2 dumbbells
With the remaining time, row as many calories as
possible.

*Score is total calories for 5 rounds

WOD-

8 Rounds For Completion:
Row 250m easy
Row 250m as hard as possible

SPRINT-

Complete the following for time:
100 Wall balls
100 Box jumps
100 Calories on the bike
1:00 L sit accumulation

* You can break this up however you want.
Take some time before the workout and come up
with a game plan.