WOD
3 rounds:
500m row then 30 abmat sit ups
rest 1:00 min between each round
For time @ 95/65
200m run
20 dead lifts, 20 hang power clean, 20 push jerks
200 m run
15 dead lifts, 15 hang power cleans, 15 push jerks
200 m run
10 dead lights, 10 hang power cleans, 10 push jerks
WOD
18min AMRAP
12/9 cal row
15 wall balls
12 dumb bell snatches
9 toes to bar
WOD
2k row for time
WOD
Grace scaled 115/65
30 Clean and Jerks
WOD
"FUN RUN"
Medball (20/14) Stair run with 5 medball front squats before dropping the ball. 5,6,7,8,&9
In between runs: 25 sit ups, 20 air squats, 15 push ups
5th floor stair run with med and drop ball at 5, then next round 6th floor, then 7th floor, then 8th floor and last round ends with med ball back on 9
WOD
EMOM style
20:00 - equal to 4 rounds
1:00 - 15/12 cal row
2:00 - 10/8 burpees
3:00 - 30 double unders/60 singles
4:00 - 200m run
5:00 - rest then
6:00-2:00 repeat again
WOD
3 rounds for time at (95/55)
20 hang power cleans
20 front squats
20 push presses
WOD
18:00 AMRAP
20 dead lifts (135/95)
15 pull ups
20/15 cal row
15 pull ups
WOD
1k row
40 wall balls 20/14
30 box jumps
20 bar facing burpees
10 power snatches 115/75
WOD
Core Day
Teams of 2 -
250 abmat sit ups combined
3:00min total of overhead kettle bell hold 2 x (53/35)
100 hollow rocks total
150 flute bridges
2:00min total of L-sits
WOD
0:00 50/40 cal row rest for remainder of 5:00m window
5:00 - 40/30cal bike rest for remainder
10:00 - 40/30 cal row rest for remainder
14:00 - 30/20 cal bike rest
18:00 - 30/20 cal row rest
21:00 - 20/15 cal bike
WOD
10k row for time
WOD
Complete for time:
3 rounds of
7 power snatches (75/55)
7 box jump overs (24/20)
Then
30 cal bike
Then
3 rounds of
7 power snatches (75/55)
7 box jumpovers (24/20)
WOD
Complete all rounds for time (NO REST)
1 round
600m run
60 dubs or 120 singles
15 Hang Power Cleans (95/65)
THEN
2 rounds
400m run
40 dubs or 80 singles
10 HPC (95/65)
THEN
3 rounds
200m run
20 dubs or 40 singles
5 HPC (95/65)
WOD
For time:
21 cal row
4 rounds @ (95/65)
3 power cleans
3 front squats
3 push jerks
Rest 2:00 min
21 cal row
3 rounds @ (115/85)
3 power cleans
3 front squats
3 push jerks
Rest 2:00 min
21 cal row
2 rounds @ (135/105)
3 power cleans
3 front squats
3 push jerks
WOD
FRAN + 1000M Row For Time:
21-15-9
Thrusters (95/65)
Pull Ups
THEN
1000m Row
WOD
Cindy
20:00 AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats
WOD
25 AMRAP chipper
100 DU's
50 Sit Up's
40 Wall Balls 20/14
30 PU's
20 KB Swings 53/35
10 Pull-ups
WOD
Heavy Fran
15-12-9 Reps For Time
Thrusters (135/95 lb)
Weighted Pull-Ups (45/30 lb)