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
Spend 10 minutes doing Crossover Symmetry shoulder activation
12 Minute EMOM:
Odd Minutes: 30 seconds of max reps Chest to Bar Pull-ups
Even Minutes: 30 seconds of max reps Bear Complexes (95/65)
Run an aerobic mile (conversational pace)
Spend 10 minutes doing Crossover Symmetry shoulder activation
Complete 5 Rounds for Time:
20 Burpees
200 meter Row
200 meter Run
*Rest 1 minute between rounds
(*Time cap = 25 minutes)
Level 7 Row WOD:
1 minute Easy (RPE 4)
3.5 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
3.5 minutes @ RPE 7
1 minute Easy
Spend 10 minutes doing Crossover Symmetry shoulder activation
Complete 3 Rounds for Time:
30 KB Swings (50/35)
2 Squat Cleans (135/95)
20 Air Squats
2 Squat Cleans
10 Push-ups
2 Squat Cleans
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 (The hard pulls are an ALL OUT effort!)
1 minute Easy
Spend 10 minutes doing Crossover Symmetry shoulder activation
12 Minute AMRAP:
200 meter Row
20 Sit-ups
10 Box Jumps (24/20)
10 Toes to Bar
Level 8 Row WOD:
90 seconds Easy (RPE 4)
90 seconds @ RPE 8 (~best 1k pace)
90 seconds Easy
90 seconds @ RPE 8
90 seconds Easy
90 seconds @ RPE 8
1 minute Easy
Spend 10 minutes doing Crossover Symmetry shoulder activation
Spend 12 minutes working up to a heavy, good quality 3RM Strict Press
Spend 12 minutes working up to a heavy, good quality 2RM Push Press
Endurance WOD (7:45a)
15!
Pull-ups
Push-up
Air Squats
Sit-ups
*Every 3 minutes, complete 50 Double Unders
(This is a total of 120 reps per movement.)
Community WOD (10:00a)
15 Minute AMRAP:
5 Pull-ups
7 Push-ups
9 Air Squats
11 Sit-ups
13 Double Unders or 26 Singles
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 (The hard pulls are an ALL OUT effort!)
1 minute Easy
Back Squat
5-5-5-5
*Sets should be at 70-75% of 1RM.
Complete for Time:
30 Hang Power Cleans (115/80)
30 Ground to Overhead (115/80)
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
Every 90 seconds for 7 Rounds:
1 Hang Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
(*Don’t set bar down during the complex; add weight each round.)
10 Minute AMRAP:
10 Overhead Squats (95/65)
10 Burpees over the bar
Level 8 Row WOD:
90 seconds Easy (RPE 4)
90 seconds @ RPE 8 (~best 1k pace)
90 seconds Easy
90 seconds @ RPE 8
90 seconds Easy
90 seconds @ RPE 8
1 minute Easy
Deadlift
3-3-3-3
*Sets should be at 80-85% of 1RM.
10 Minute AMRAP:
30 Double Unders
20 Calorie Row
10 Sumo Deadlift High Pulls (95/65)
Level 7 Row WOD:
1 minute Easy (RPE 4)
3.5 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
3.5 minutes @ RPE 7
1 minute Easy
Strength Superset
Complete 3-4 Rounds of:
10-15 Db Bicep Curls
5-10 Weighted Strict Pull-ups
15 Minute AMRAP:
10 Wall Ball Shots (20/14)
100 meter Sprint
10 Toes to Bar
10 Ring Dips