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)
Complete for Time:
400 meter Run
Then, 10 Rounds of:
5 Pull-ups or Ring Row
4 Burpee Box Jumps or Step-ups
3 DB Cleans
Then, 400 meter Run
Push Press
1 x 5 @ 50%
1 x 5 @ 60%
1 x 5 @ 70%
1 x 4 @ 75%
3 x 3 @ 80%
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 1:40 (five 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:20 after 1:40 interval.
Dessert: Plank Tabata
*Front, L side, R side, reverse: repeat once
Bent-over Row
10-8-6-4-2
*Increase weight each round, if able.
Complete for Time:
8 Bar Muscle-ups
8 Single-arm KB Front Rack Squat (50/35), R arm
8 Single-arm KB Front Rack Squat (50/35), L arm
6 Bar Muscle-ups
6 Single-arm KB Front Rack Squat (50/35), R arm
6 Single-arm KB Front Rack Squat (50/35), L arm
4 Bar Muscle-ups
4 Single-arm KB Front Rack Squat (50/35), R arm
4 Single-arm KB Front Rack Squat (50/35), L arm
2 Bar Muscle-ups
2 Single-arm KB Front Rack Squat (50/35), R arm
2 Single-arm KB Front Rack Squat (50/35), L arm
Complete for Time:
1000 meter Row
50 Sit-ups
50 Double Unders
750 meter Row
40 Sit-ups
40 Double Unders
500 meter Row
30 Sit-ups
30 Double Unders
250 meter Row
20 Sit-ups
20 Double Unders
100 meter Row
10 Sit-ups
10 Double Unders
Push Press
1 x 5 @ 50%
1 x 5 @ 60%
1 x 5 @ 70%
1 x 4 @ 75%
3 x 3 @ 80%
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 1:40 (five 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:20 after 1:40 interval.
Dessert: Core Tabata
*Alternate between hollow rocks and supermans (4 of each)
30 Minute AMRAP:
200 meter Run
5 Pull-ups
10 Push-ups
15 Air Squats
Endurance WOD (7:45a)
Complete for Time:
400 meter Run
40 KB Swings (50/35)
200 meter DB Farmer’s Walk (40/30)
200 meter Sprint
200 meter DB Waiter’s Walk (40/30)
200 meter Sprint
40 Box Jumps (24/20)
200 meter Slam Ball Throw, any style (30/20)
40 Burpees
400 meter Run
Community WOD (10:00a)
Complete for Time:
200 meter Run
20 KB Swings
100 meter DB Farmer’s Walk
100 meter Sprint
100 meter DB Waiter’s Walk
100 meter Sprint
20 Box Jumps
100 meter Slam Ball Throw, any style
20 Burpees
200 meter Run
Push Press
1 x 6 with barbell
1 x 6 @ 50%
1 x 6 @ 60%
3 x 5 @ 70%
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 1:20 (four 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:00 after 1:20 interval.
Pick Your Poison:
Option #1: 100 Double Unders for Time
Option #2: 800 meter Run for Time
Run an aerobic mile as a warm-up
15 Minute EMOM:
Minute #1: 10 Sumo Deadlift High Pulls (95/65)
Minute #2: 10 Knees to Elbows
Minute #3: 40 Double Unders
8 Minute AMRAP:
200 meter Run
8 Clapping Push-ups
8 Sit-ups
*Rest 4 minutes
8 Minute AMRAP:
200 meter Run
8 Wall Ball Shots (20/14)
8 Sit-ups