Push Press
1 x 5 @ 55%
1 x 4 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 98%
1 x 1 @ 100%
1 x 1 @ 103% etc…
Front Rack Lunges
Find new MAX weight for 6 lunges per leg. Must be able to maintain good form & tempo. Start with 50% of heaviest weight used for warm-up. Build weight each attempt with 2 min rests between attempts.
Spend 10 minutes working on a Gymnastics Skill of your choice
Four 3 Minute Rounds:
10 Hang Power Cleans (135/95)
10 Box Jumps (24/20)
In Remaining time, Row for Max Calories.
*Rest 3 minutes between rounds.
Complete for Time:
25 Deadlifts (135/95)
50 Double Unders
50 Sit-ups
20 Deadlifts (155/110)
40 Double Unders
40 Sit-ups
15 Deadlifts (185/130)
30 Double Unders
30 Sit-ups
10 Deadlifts (225/155)
20 Double Unders
20 Sit-ups
5 Deadlifts (255/180)
10 Double Unders
10 Sit-ups
*Time Cap = 20 minutes
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
(Wear a 20# weight vest if you have one.)
*Reps can be partitioned as desired.
Endurance WOD (7:45a)
Complete for Time:
50 Push-ups
50 Toes to Bar
50 Wall Ball Shots (20/14)
50 Sit-ups
50 Calorie Row
50 DB Snatch (50/35), alternating arms
50 Double Unders
50 Plate Ground to Overhead (45/25)
50 Plate Russian Twists (45/25)
*Can be done in any order.
Community WOD (10:00a)
20 Minute AMRAP:
10 Push-ups
10 Knee-ups or Toes to Bar
10 Wall Ball Shots
10 Sit-ups
10 Calorie Row
10 DB Snatch, alternating arms
*Can be done in any order.
Push Press
1 x 4 @ 55%
1 x 4 @ 65%
1 x 3 @ 75%
1 x 3 @ 85%
3 x 2 @ 95%
Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
1 x 1:20, 1 x 1:40, 1 x 2:00
(Use wt. from last week or add this week.)
*Rest ~2:00 after each interval.
10 Minute Partner Row:
Accumulate max meters; switch every minute.
5 Rounds for Reps of:
2 minutes of Burpee Box Jumps (30/24)
*Rest 1 minute
Alternating on the Minute x 20:
Minute #1: 3 Deadlifts
Minute #2: 10 Sit-ups + 20 Double Unders
*Start at 50% of 1RM Deadlift and build in loading over the course of the rounds.
Push Press
1 x 4 @ 55%
1 x 4 @ 65%
1 x 3 @ 75%
1 x 3 @ 85%
3 x 2 @ 95%
Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
1 x 1:20, 1 x 1:40, 1 x 2:00
(Use wt. from last week or add this week.)
*Rest ~2:00 after each interval.
Complete for Time:
30 Snatches (135/95)
Core Superset
3 Rounds for Quality of:
10 Barbell Glute Bridges
10 Barbell Roll-outs