Power Snatch
#1: 3 reps @ 60%
#2: 2 reps @ 65%
#3: 1 rep @ 70%
#4: 1 rep @ 75%
15 Minute AMRAP
20 Burpees
20 Box Jumps (24/20)
20 Calorie Row
*Optionally test/retest 19.1:
15 Minute AMRAP
19 Wall Balls (20/14)
19 Calorie Row
Endurance WOD (7:45am)
4 Rounds for Time:
75 Double Unders
30 Push Press (45/35)
30 Walking Lunge Steps
10 Chest to Bar Pull-ups
Community WOD (10:00am)
4 Rounds for Time:
50 Double Unders
20 Push Press (45/35)
20 Walking Lunge Steps
10 Pull-ups
15 Minute AMRAP:
19 Wall Ball Shots (20/14)
19 Calorie Row
* Scaled wall ball weight is (14/10)
Tabata Planks
3 Rounds for Time:
500 Meter Row
15 Push Press (75/55)
15 Air Squats
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Bench Press
5×5
*Weight is athlete’s choice
For Time:
Accumulate 30 Power Cleans (95/65)
Every minute, on the minute 30 double unders
Back Squat
1 Rep Max Test
Health Challenge WOD Retest
For Time:
30 Burpees
30 Box Jumps (24/20)
30 Thrusters (75/55)
30 Toes to Bar
30 Wall Balls (20/14)
Endurance WOD (7:45am)
25 Minute Partner AMRAP:
400 Meter Partner Run
40 Kettlebell Swings (50/35)
40 Walking Lunges
40 Burpees
40 Box Jumps (24/20)
*Other than run, 1 partner working at a time.
Community WOD (10:00am)
15 Minute Partner AMRAP:
200 Meter Partner Run
30 Kettlebell Swings
30 Walking Lunges
30 Burpees
30 Box Jumps
*Other than run, 1 partner working at a time.
Deadlift
3×5 @80%
4 Rounds for Time:
50 Double Unders
15 Pull-ups
8 minute EMOM
Every Minute, On the Minute:
1 Snatch Pull
1 Squat Snatch
1 Overhead Squat
*Weight is athlete’s choice, can build throughout
3 Rounds for Reps:
Minute 1: Dumbbell Snatch (30/20)
Minute 2: Wall Balls (20/14)
Minute 3: Sit-ups
Minute 4: Calorie Row
Minute 5: Rest
Ring Muscle-up Practice
20 Minutes of RMU Practice & Drills
12 Minute AMRAP:
200 Meter Run
20 Box Jumps (24/20)
5 Ring Muscle-Ups
*Sub RMU for 10 Ring Rows & 10 Push-ups