Endurance WOD (7:45a)
3 Minute AMRAP:
Burpees
*Rest 3 minutes
3 Minute AMRAP:
Double Unders
*Rest 3 minutes
3 Minute AMRAP:
Calorie Row
*Rest 3 minutes
3 Minute AMRAP:
Wall Ball Shots (20/14)
*Rest 3 minutes
3 Minute AMRAP:
Box Jumps (24/20)
*Rest 3 minutes
3 Minute AMRAP:
Mountain Climbers
*Rest 3 minutes
3 Minute AMRAP:
Ball Slams (30/20)
Community WOD (10:00a)
*Same movements but modify to 1:1 ratio.
Push Press
1 x 5 @ 55%
1 x 4 @ 65%
1 x 3 @ 75%
1 x 3 @ 85%
3 x 2 @ 90%
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 1:00, 1 x 1:20, 1 x 1:40
(Add 5-10 lbs. this week, if able.)
*Rest ~2:00 after each interval.
Jump Rope Tabata:
Singles, speed steps, RR/LL, DU, repeat
Complete 3 Rounds for Time:
60 Double Unders
30/24 Calorie Row
10 Ground to Overhead (155/105)
*Time cap: 12 minutes
Run 800 meters at a warm-up pace.
Complete for Time:
3 Rounds of:
10 Burpees
20 KB Snatches (50/35)
2 Rounds of:
20 Burpees
25 Goblet Squats (50/35)
1 Round of:
30 Burpees
35 KB Swings (50/35)
*Time cap: 20 minutes
Push Press
1 x 5 @ 55%
1 x 4 @ 65%
1 x 3 @ 75%
1 x 3 @ 85%
3 x 2 @ 90%
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 1:00, 1 x 1:20, 1 x 1:40
(Add 5-10 lbs. this week, if able.)
*Rest ~2:00 after each interval.
20 Min AMRAP:
5 Box Jumps (30/24)
5 Handstand Push-ups
5 Power Cleans (135/95)
5 R-Arm KB Front Rack Squat (50/35)
5 L-Arm KB Front Rack Squat (50/35)
Endurance WOD (7:45a)
“Wes”
Complete for Time:
800 meter Run with 25 lb. plate
Then, 14 Rounds of:
5 Strict Pull-ups
4 Burpee Box Jumps (24/20)
3 Power Cleans (185/130)
Then, 800 meter Run with 25 lb. plate
Community WOD (10:00a)
20 Minute AMRAP:
200 meter Run
3 Renegade Rows
4 Box Jumps
5 KB Swings
200 meter Row
6 Minute EMOM:
Turkish Get-ups (1-2 per arm)
*Add weight if able to maintain good form.
Push Press
1 x 5 @ 50%
1 x 5 @ 60%
1 x 4 @ 70%
1 x 4 @ 80%
3 x 3 @ 85%
Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 2:00 (six 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~3:00 after 2:00 interval.
10 Minute EMOM:
Odd Minutes: 30 seconds of an isometric Wall Sit
Even Minutes: 30 seconds of an isometric Bar Hang, any style
10 Rounds of:
30 seconds of Burpees
*30 seconds of rest
30 seconds of Calorie Row
*30 seconds of rest
Complete for Time:
100 Power Cleans (135/95)