Level 9 Row WOD:
2 minutes Easy (RPE 4)
1 minute @ RPE 9 (~best 500m pace)
2 minutes Easy
1 minute @ RPE 9
2 minutes Easy
1 minute @ RPE 9
1 minute Easy
On a 18 Minute Clock:
Max reps Walking Lunges for one minute
Rest 1 minute
Max Reps Handstand Push-ups for one minute
Rest 1 minute
Max Reps Burpees for one minute
Rest 1 minute
*Repeat 2 times
Level 10 Row WOD:
2.5 minutes Easy (RPE 4)
30 seconds Rest
6 Min EMOM: 6 HARD pulls from a complete stop and then rest or lightly row (ALL OUT effort!)
1 minute Easy
Complete for Time:
400 meter Run
50 Russian Kb Swings (50/35)
50 Sit-ups
400 meter Run
35 Russian Kb Swings (50/35)
35 Sit-ups
400 meter Run
20 Russian Kb Swings (50/35)
20 Sit-ups
400 meter Run
Level 6 Row WOD
1 minute Easy (RPE 4)
8 minutes steady pace @ RPE 6 (~1 hr pace)
1 minute Easy
20 Minute Partner AMRAP:
While one person Rows 500 meters, the partner does 20 Wall Ball Shots (20/14). Switch after the 500 meter row. The goal is to accumulate the most meters as a pair.
Level 8 Row WOD:
1 minute Easy (RPE 4)
2 minutes @ RPE 8 (~best 1k pace)
1 minute Easy
2 minutes @ RPE 8
1 minute Easy
2 minutes @ RPE 8
1 minute Easy
As Far as Possible in 5 Minutes:
1 Deadlift (225/155)
1 Ring Dip
*Continue adding 1 rep per movement until the time ends.
*Rest 5 minutes
As Far as Possible in 5 Minutes:
1 Power Clean (135/95)
1 Push-up
*Continue adding 1 rep per movement until the time ends.
Complete for Time:
800 meter Run
25 Kb Swings
25 Kb Sumo Deadlift High Pulls
25 Kb Goblet Squats
800 meter Run
50 meter Kb OH Walking Lunge, L arm
50 meter Kb OH Walking Lunge, R arm
800 meter Run
25 Kb Swings
25 Kb Sumo Deadlift High Pulls
25 Kb Goblet Squats
800 meter Run
50 meter Kb Front Rack Walking Lunge, L arm
50 meter Kb Front Rack Walking Lunge, R arm
*Rx wt = (50/35)
Level 6 Row WOD
1 minute Easy (RPE 4)
8 minutes steady pace @ RPE 6 (~1 hr pace)
1 minute Easy
Open 11.1/14.1
10 Minute AMRAP:
30 Double Unders
15 Power Snatch (75/55)
Level 10 Row WOD:
2.5 minutes Easy (RPE 4)
30 seconds Rest
6 Min EMOM: 6 HARD pulls from a complete stop and then rest or lightly row (ALL OUT effort!)
1 minute Easy
12 Minute AMRAP:
200 meter Row
20 Sit-ups
10 Pistols or Jumping Lunges
10 Toes to Bar
Level 9 Row WOD:
2 minutes Easy (RPE 4)
1 minute @ RPE 9 (~best 500m pace)
2 minutes Easy
1 minute @ RPE 9
2 minutes Easy
1 minute @ RPE 9
1 minute Easy
On a 16 Minute Clock:
In a 2 minute interval, complete:
5 Squats
5 Pull-ups
Max Burpees for the remaining time
Rest 2 minutes
*Repeat for a total of 4 x 2 min intervals of work
Level 8 Row WOD:
1 minute Easy (RPE 4)
2 minutes @ RPE 8 (~best 1k pace)
1 minute Easy
2 minutes @ RPE 8
1 minute Easy
2 minutes @ RPE 8
1 minute Easy
10-20-30-20-10
Ball Slams (30/20)
Box Jumps (24/20)
Level 7 Row WOD:
1 minute Easy (RPE 4)
4 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
4 minutes @ RPE 7
1 minute Easy
Split Jerk
2-2-2-2-2
Complete 3 Rounds for Time:
400 meter Run
4 Squat Clean & Jerk (135/95)