Endurance WOD (7:45a)

Teams of 2 – 40 Minute AMRAP of:
50 Goblet Squats (50/35)
50 Push Press (45/35)
50 Box Step Ups (24/20)
50 Hanging Knee Raises
800 Meter Partner Run
* Split work as desired, only one person works at a time. Both partners run.

Community WOD (10:00a)

Teams of 2 – 25 Minute AMRAP of:
50 Air Squats
50 Push Press (45/35)
50 Alternating Lunge Steps
50 Hanging Knee Raises
400 Meter Partner Run
* Split work as desired, only one person works at a time. Both partners run.

10 Minute EMOM of:
2 Squat Snatch @75%

Chipper – For Time:
20 Overhead Squats (95/65)
40 Jumping Pull Ups
60 Sit Ups
80 Double Unders
1000 Meter Row

Double Tabata of:
Sit ups & Air Squats, alternating each round
* 16 rounds total – 20 seconds of work, 10 seconds of rest

2 AMRAPS:
12 Minute AMRAP:
10 Hang Power Cleans (95/65)
20 Burpees
30 Kettlebell Swings (50/35)

4 Minute Rest

12 Minute Amrap:
10 Hang Power Cleans (95/65)
20 Burpees
30 Kettlebell Swings (50/35)

15 minute Double Under Practice
Warm up and test max unbroken set

Fight Gone Bad
3 Rounds for Reps:
1 Minute Wall-balls (20/14)
1 Minute Sumo deadlift high-pull (75/55)
1 Minute Box Jumps (20 for both)
1 Minute Push-press (75/55)
1 Minute Row (Calories)
1 Minute Rest

Back Squat

5-5-3-3-2-2

*Build from 75% up to 90% for the last set of 2. Listen to your body and don’t overdo it.

Cindy
20 Minute AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats

30 Minute AMRAP of:
800 Meter Run
8 Power Cleans (135/95)
10 Dead Lifts (135/95)
25 Double Unders/50 Singles

Endurance WOD (7:45a)
1 Mile Run
30 Burpee Box Jumps (24/20)
40 Kettlebell Swings (50/35)
50 Air Squats
40 Kettlebell Swings (50/35)
30 Burpee Box Jumps (24/20)
1 Mile Run

Community WOD (10:00a):
800 Meter Run
20 Burpee Box Jumps (24/20)
30 Kettlebell Swings (50/35)
40 Air Squats
30 Kettlebell Swings (50/35)
20 Burpee Box Jumps (24/20)
800 Meter Run

Ring Muscle Up Drills – ~20 Minutes
* Take time to go through drills and work on muscle up progression

Muscle Up Drills:
https://goo.gl/AvXNdn
https://goo.gl/2YQqfi
https://goo.gl/rCCZqT

3 Rounds for Time:
10 Clean & Jerks (135/95)
15 Push Ups
20 Sit Ups

5 Minute AMRAP:
20 Double Unders, 2 HSPU
20 Double Unders, 4 HSPU
20 Double Unders, 6 HSUP
*Continue adding 2 HSPU until 5 minutes expires

3 AMRAPs With Rest:
* Score is total reps for all 3

4 Minute AMRAP:
27/21 Calorie Row
27 Burpees
27 Chest-to-bar Pull Ups
4 Minute Rest

4 Minute AMRAP:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
4 Minute Rest

4 Minute AMRAP:
15/9 Calorie Row
15 Burpees
15 Pull Ups

10-minute EMOM:
2 Power Snatch @ 75%

15 Minute AMRAP:
20 Jumping Lunges
20 Hang Power Snatch (95/65)
20 Wall Balls (20/14)