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.
Bench Press
5-5-3-3-2-2
*Weight is athlete’s choice
2 Rounds for Time
40 Kettlebell Swings (50/25)
50 Air Squats
30 Toes to Bar
100 Meter Sprint
15 Minutes Handstand Walk Practice
15 Minute AMRAP
:
5 Handstand Push-ups
7 Power Snatch (95/65)
9 Box Jumps
10 Minute EMOM:
3 Power Cleans
*Weight is athlete’s choice
3 Rounds For Time:
400 Meter Run/Row
* Preferably run, but if it’s too cold, row
20 Slam Balls
30 Double Unders
For Time:
500 Meter Row
100 Air Squats
400 Meter Row
75 Push press (45/35)
300 Meter Row
50 Pull-ups
200 Meter Row
25 Burpees
Back Squat
5×3 up to 85%
Triple Tabata
Tabata Double Unders
* Rest 2 Minutes
Tabata Sit-ups
* Rest 2 Minutes
Tabata Walking Lunges
*Full 8 round Tabata for each movement
Endurance WOD (7:45a):
Complete 3 Rounds of:
1 mile Run
12-9-6
Toes to Bar
Push-ups
Community WOD (10:00a):
Complete 3 Rounds of:
800 meter Run
9-6-3
Toes to Bar/V-Ups
Push-ups
Deadlift
5×5
*Weight is athlete’s choice
12 Minute EMOM
8 Box Step Ups (24/20)
8 Pull Ups/10 Ring Rows
15 Rope Climbs for Quality
*Scale with prone rope climb or ring rows
4 Rounds for Time
25 Sit Ups
30 Jumping Squats
35 Kettlebell Swings (50/35)
400 Meter Row
Squat Snatch
3-3-2-2-1-1
*Weight is athlete’s choice
For Time:
30 Burpees
30 Box Jumps
30 Thrusters (75/55)
30 Toes to Bar
30 Wall Balls (20/14)