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Saturday WODs

Endurance WOD (7:45am)
Complete 20 Rounds for Time:
100 meter Sprint
5 Knees to Elbows
5 Burpees
100 meter Row
5 Sit-ups
5 Jump Squats

Community WOD (10:00am)
15 Minute AMRAP:
100 meter Sprint
10 Ring Rows
10 Burpees
100 meter Row
10 Sit-ups
10 Squats

An Adaptation of a Mainsite WOD

Baseline Row Test or Row 10 minutes at an aerobic-paced effort (RPE of 5-6)

Spend 10 minutes working on a gymnastics skill of your choice

10 Minute AMRAP:
20 Wall Ball Shots (20/14)
10 Strict Pull-ups

Jump & Clean

Baseline Row Test or Row 10 minutes at an aerobic-paced effort (RPE of 5-6)

Complete for Time:
100 Double Unders
30 Hang Power Clean (65/45)
80 Double Unders
25 Hang Power Clean (75/55)
60 Double Unders
20 Hang Power Clean (95/65)
40 Double Unders
15 Hang Power Clean (115/80)
*Time cap: 20 minutes

A Mainsite WOD

Baseline Row Test or Row 10 minutes at an aerobic-paced effort (RPE of 5-6)

Complete for Time:
400 meter Run
100 meter Farmer’s Carry (50/35)
800 meter Run
100 meter Farmer’s Carry
400 meter Run

Strength Superset
Complete 3-4 Rounds for Quality of:
Single-leg Deadlift (5 per leg)
Bulgarian Split Squat (5 per leg)
*Increase weight each round if able.

Partner WOD

Baseline Row Test or Row 10 minutes at an aerobic-paced effort (RPE of 5-6)

20 Minute Partner AMRAP:
120 Calorie Row
(partners switch every 20 calories)
Then…
4 Rounds:
20 Overhead Squats (95/65)
20 Toes to Bar
20 Box Jump Overs (20”)
(partners switch every 10 reps)

Baseline Row Test plus Tabata

Baseline Row Test:
1000 meter Row for time

“Tabata This Hold”
8 Rounds of:
0:20 work, 0:10 rest for a total of 16 mins
Alternate between these four movements:
Hollow Rock Hold
Handstand Hold
Squat Hold
Ring Support Hold

Core Dessert:
Turkish Get-ups: spend 10 minutes working up to a challenging weight

Saturday WODs

Endurance WOD (7:45a):
“The Jenn”
Complete 3 Rounds for Time:
20 Wall Ball Shots (20/14)
20 Sit-ups
20 Box Jumps (24/20)
20 Push-ups
20 Mountain Climbers
20 Pull-ups
20 Kb Swings (50/35)
20 Burpees
20 Db Thrusters (40/30)
20 Air Squats

Community WOD (10:00a)
20 Minute AMRAP:
10 Wall Ball Shots
10 Sit-ups
10 Box Jumps or Step-ups
10 Push-ups
10 Calorie Row
10 Mountain Climbers
10 Pull-ups or Ring Rows

Strength Cycle Week #8: Re-Test! plus…

Max Day!
Front Squat
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1@ 103%
1 @ 105%

Bench Press
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1@ 103%
1 @ 105%

10 Minute EMOM:
Odd Mins: 30 Unbroken Double Unders
Even Mins: 3 Man Makers (30/20)

Run & Lift

Max Day for Strength Cycle or…

Complete for Time:
15 Clean & Jerks (135/95)
400m Run
12 Clean & Jerks
400m Run
9 Clean & Jerks
400m Run

Core Dessert:
3 sets of 10 Hollow Rocks

Variation of “Long Gone”

5 Rounds for Max Reps:
1:00 Burpees
1:00 Alternating Db Snatches (40/30)
1:00 Calorie Row
1:00 Rest

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