WOD-

“Tommy V”
21-15-9 Thruster 115#(75#)
12-9-6 Rope Climbs

WOD-

As many rounds as possible in 30:00 of: 500m Row
10 Burpee Box Jump Overs
10 Kettlebell Swings 70#(53#)
10 Strict Toes-2-Bar

SPRINT-

In teams of 2 complete as many rounds as possible in 18:00 of:

21 Pull ups
15 Box jumps
9 Sandbag ground to over shoulder

*Break up however you want, but only 1 person works at a time

WOD-

4 Rounds For Time:
10 Hang Power Snatch 115#(75#)
10 Chest-2-Bar Pull-ups

SPRINT-

3 Rounds for time of:
20 Kettlebell swings
20 Medball cleans
20 Calories on Bike or Ski erg

5:00 of
:15 Ab mat sit ups
:45 of slow straight leg raises

WOD-

HEAVY DAY:
7 sets to find a 3 Rep Max Front Squat

*Bar comes from the floor, sets on the 3 minute

SPRINT-

5-10-15-20-15-10-5
Dumbbell hang power cleans
Push ups

*Between each set, perform 30 double unders

WOD-

As many rounds as possible in 8:00 of:
30 Double unders
5 Strict Handstand Push-ups
10 Power Cleans 135#(95#)

SPRINT-

As many rounds as possible in 15:00 of
Row 300(200) meters
10 Dumbbell thrusters
10 Toes to bar

WOD-

10 Rounds For Time:
3 Ring Muscle Ups
5 Sumo Deadlifts 245#(165#)
7 Bar Facing Burpees

SPRINT-

5 Rounds for time of
30 Alternating dumbbell snatch
20 Box jumps
10 Burpees

*Rest 2:00 between rounds

**Score is total time including rest

WOD-

Every minute on the minute for 12 minutes of:
Minute 1) Row max cal.
Minute 2) Wall Balls

*Wall ball reps = calories rowed in previous minute. 

SPRINT-

As many rounds as possible in 20:00 of
Bike 20(15) calories
5 Pull ups
10 Push ups
15 Air squats

WOD and SPRINT will both be doing the same workout:

“Kerrie”

Wearing a weight vest (WOD)

10 rounds for time of:
100m Sprint
5 Burpees
20 Sit-ups
15 Push-ups
100m Sprint
*Rest 2 minutes between rounds

WOD-

For time:
12-9-6
Power Clean 135#(95#)
Bar Muscle Ups
Burpees

SPRINT-

10-20-30-20-10 of:
Dumbbell thrusters
5-10-15-10-5
Dumbbell burpees

WOD-

7 Rounds for time of:
10 Handstand Push ups
10 Box Jumps
10 Kettlebell Swings 53#(35#)

SPRINT-

4 Rounds for time of:
Bike 40(30) calories
20 Pull ups
40 Alternating reverse lunges