Getting it Done on a Friday!

For Time:
400 Meter Run
20 Russian Twists (45/25 – Plate)
20 Kettlebell Swings (50/35)
30 Sledge Slams
20 Kettlebell Swings
20 Russian Twists
400 Meter Run

Split Jerk 3-3-2-1-1

Split Jerk for load:
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 1 rep @ 80%
#5: 1 rep @ 85%

Community WOD 10:00am

3 Rounds

3 Minute AMRAP of:
20 Hanging Knee Raise
10 Alternating Dumbbell Snatch
10 Burpees
10 Calorie Row

*Rest 90 seconds between rounds
*Pick up where you leave off between rounds

Endurance WOD – 7:45am

For Time:
1 Mile Run Buy-in
Then 2 Rounds Of:
20 Toes-to-bar
20 Alternating Dumbbell Snatch (35/20)
20 Bupees

Then 1000 Meter Row Buy-out

Interval Wednesday

5 Rounds for Reps:
1 Minute Max Calorie Row
30 Second Rest
1 Minute of (Rotate Through Movements Below)
30 Second Rest

Alternate between rowing and each of these movements for 1 minute each
Box Jumps (24/20)
Push-ups
Deadlifts @45% of 1RM
Wall Balls (20/14)
Alternating Dumbbell Snatch (35/20)

*Score is Total Reps. Write down wreps during each rest

Strict Press

5×3
*Build throughout, up to 80%

A Big, Juicy Friday!

8 Rounds
Every 3 Minutes, On the Minute
200 Meter Run
8 Toes-to-bar
8 Goblet Squats (50/35)
3 Deadlifts

*Rest the remainder of each round. The goal is to sprint & rest. If unable to do toes-to-bar unbroken or in 2 sets, modify.

*Deadlifts begin at 80% of 1RM and drop 10% every other round. Build up barbell so it’s easy to strip throughout rounds. Put heaviest weight in the notes.

*If unable to get to deadlifts in each round, scale back movements or reps to 5-5-3.

*152 Reps possible

15 Minutes of Open Gym

15 Minutes to work on any movement you’d like. Pull-ups, Core Work, Muscle-ups, GHD Hip Extensions, Handstand Walks, etc. Your choice!

If you’re not sure what to do:
3 Rounds for Form:
10 Push-ups
20 GHD Hip Extensions
5 Wall Walks
*Rest 2 Minutes between rounds

Community WOD (10:00am)

2 Rounds:
6 Minute AMRAP of:
10 Burpees
10 Kettlebell Swings
10 Jumping Squats
10 Pull-ups
*Rest 2 Minutes Between Rounds
*Pick Up where you left off
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