WOD
21 - 15 - 9
Cleans 135/95
Box Jumps 24/20
WOD
Coaches Choice:)
WOD
5 Rounds for Time
20 Push Ups
20 Push Press 85/55
20 Toes to Bar
WOD
Full Ingram
WOD
"Light FRAN"
21 Barbell Thrusters, 65/35
21 Pull-ups
15 Barbell Thrusters
15 Pull-ups
9 Barbell Thrusters
9 Pull-ups
WOD
5 rounds of the following EMOM
Calorie Row (12/10)
15 Situps
10 KB Swings
4 Back Squats (155/115)
WOD
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
WOD
20 min. EMOM
Even minutes 12 kb swings (53/35)
Odd 3 Reps of 5 second negative pull ups
4 Rounds:
500m Row
15 thrusters - 45# 35# or Wall Ball
15 T2B
WOD
For Time:
100 double u's or 250 singles
25 push-ups
100 or 250
25 push-ups
100 or 250
25 push-ups
100 or 250
25 push-ups
100 or 250
Class WOD:
12:00 AMRAP
10 Bar Facing Burpees
10 Hang Squat Cleans 115/75lbs
10 Wall Balls 20/14
Coaches Choice....
See you in the morning!
WOD
Complete for Calories Rowed
0:00 – 5:00 Minutes:
150’ Dumbbell Walking Lunge (50/35)
50 x Sit-ups (Ab-mat)
Max Calorie Row
5:00 – 8:00 Minutes: Rest
8:00 – 13:00 Minutes:
150’ Dumbbell Walking Lunge (50/35)
50 x Sit-ups
Max Calorie Row
13:00 – 16:00 Minutes: Rest
16:00 – 21:00 Minutes:
150’ Dumbbell Walking Lunge (50/35)
50 x Sit-ups
Max Calorie Row
WOD
3 rounds of:
400 m run
21 KB swings (53/35)
21 wall balls (20/14)
WOD
2 Partners complete For Time:
10 rounds of:
10 Pull ups
15 Push Ups
20 Sit Ups
25 Air Squats
One partner must wait until the other has finished a full round. This is meant to be done fast & there will be a winning team.
Warm-Up WOD
4 Rounds: Row 500m (sprint)
Rest 1:00, 1:30 2:00 between rounds
Class WOD:
10:00 AMRAP
10 Bar Facing Burpees
10 Hang Cleans (115/75)
Complete as many rounds as possible in
12:00 of:
15 cal row
15 push ups
WOD
10 min EMOM
7 Back Squats 185/135
Then
For Time:
Over Head Walking lunge (OHWL) (45/25) - down blue mat and back (or equal distance)
10 Burpee Box Jump Over (BBJO) 24/20
OH WL 45/25
50 push ups
OH WL
10 BBJO
OH WL
WOD
3 Rounds for Time:
50 air squats
7 C2B (Chest to Bar) Pull Ups
15 Deadlift 155/100
7 T2B (Toes to Bar)
WOD
4 rounds:
5 Hang power clean (HAP)
10 Bar Facing burpees
20 Cal row